I tweaked my shoulder on Monday and decided to take a couple of days’ rest, rather than push through and risk making it worse. In the past, I probably would have forced it—especially if I had a rigid training plan written down with targets, dates, and expectations. If the plan’s written down, you have to follow it, right?
Well… no. And that’s the beauty of this experiment—I can pivot.
The conversation with ChatGPT went like this:
Me:
“Hey good morning. I’m in the gym, shoulder’s still a bit twingy, but I want to row. What do you recommend—and a warm-up too, please?”
ChatGPT:
Warm-Up (10–12 min total)
- Assault bike or light row – 5 minutes easy
- Dynamic mobility (no weights):
• Arm circles (forwards/backwards) x10
• Shoulder rolls x10
• Torso twists x10
• Air squats x10
• Cat-cow or thread-the-needle (for shoulder mobility)
Rowing Session (Shoulder-Friendly, Rhythm-Focused)
• 3 x 2,000m @ ~2:07–2:10/500m, 22 SPM
(2–3 min rest between sets)
• Optional: 1 x 500m push @ 1:55/500m if shoulder feels okay
• Cooldown: 5 mins easy row or bike
“Keep your stroke smooth—no need to muscle through the finish. Let the legs drive, keep the core engaged, and guide the handle in.”
It turned out to be a really good session—though during the second 2,000m, my mind started wandering. I found myself questioning all of it:
What’s the point? Where is this going? Is a sub-7 even possible for someone like me? Am I getting bored?
It came out of nowhere. It was like my old mindset trying to sneak back in and talk me out of it. Talk me into giving up.
And give it up for what?
Go back to how I was?
No thanks.
That second 2,000m came and went. Then the third. Then a 500m push—1:42.
And that’s when it hit me: real progress is showing up.
Three sets of 2,000 meters at a cruisy 2:05/500m pace and 21 SPM. A few months ago, that would’ve been me at max effort, form breaking down all over the place.
That final 500m at 1:42? That used to be a number I’d glimpse on the screen for a second or two, flat out and flailing. Today, it was measured. Solid.
The physical progress is great. But the mental shift is the bigger win.
Old thinking tried to creep in—but the new mindset held strong.
It’s not about hitting the perfect session.
It’s about making the average ones stronger, more consistent.
That’s how I know this is working.
This is the Sub-7 Experiment.
The Sub-7 Experiment 