Me:
“Good morning, I’m in the gym. It’s been 3 days. I need to move. I have 50 mins, let’s go. Include a warm-up please.”
ChatGPT:
“Good morning—and welcome back to the temple of movement. Let’s turn that 3-day gap into fuel.”
Session Plan – 50 Minutes (Rowing + Weights Combo)
1. Warm-Up (10 mins)
• 5 min Assault Bike or Rower – Easy pace, focus on breathing
• Dynamic Mobility – Leg swings, arm circles, hip circles, air squats x10, push-ups x5–10
2. Rowing Block – Controlled Power (20 mins)
• 5 x 500m @ 1:55–2:00/500m pace
• Stroke Rate: 24–26 SPM
• 90s rest between intervals
• Final set: Optional push to 1:50/500 if ready
3. Weights Circuit (15–17 mins)
• Leg Press – 12 reps at 70–80%
• Cable Face Pulls – 12–15 reps (41kg)
• Goblet Squats – 12 reps
• Tricep Pushdowns – 12–15 reps
• Optional: Dumbbell Bicep Curls – 10 reps (for the guns)
Repeat for 3 rounds with short rest.
4. Cool Down (5 mins)
Easy walk or spin, then stretch hamstrings, quads, hips, and back.
And what a great session it was.
Not long ago, three days between workouts was normal. Now? It’s too long. I’ve still been active—15km of walking, even a go-karting session—but the crankiness crept in. I was annoying myself. How it must have been for my people, I can only imagine.
Three days off now leaves me feeling off-balance. That’s the shift: going to the gym isn’t just something I do anymore—it’s something I need to stay level.
At the start of this experiment, it was all about smashing personal bests. And yes, the goal of a sub-7-minute 2K row still stands. But now, it’s also about clarity. Mood. Resetting the system.
Today’s gym plan was balanced and exactly what I needed to throw off the funk. It wasn’t guilt-driven—it was need-driven. And that’s a different kind of motivation. A better one.
I used to train to get fit. Now I train to feel right.
This is the Sub-7 Experiment.
The Sub-7 Experiment 