The Sub-7 Experiment

Tag: Gym Mindset

  • Keys in the Box

    Another session done. A good one, structured, focused on weight and power. Felt great. There is a different buzz after a weights session. Not the same as after a long row, maybe it’s different feel good chemicals in the brain, but it’s definitely a different kind of energy. I walked out feeling invigorated.

    A couple of small but important wins today.

    First, the gym was empty. No waiting, no worrying, just me and the weights. It felt like I had my own private setup.

    Second, and this might sound silly, I hung my car keys up.

    There’s a little box with hooks by the gym door. All the big lads hang their keys there as they walk in. I’ve always noticed it. Today, my long-sleeve shirt didn’t have pockets, so I had nowhere else to put my keys. But instead of clinging to them or finding a workaround, I put them in the box. It felt weirdly significant, a quiet statement: I belong here too.

    Who knows, maybe those other guys are just as insecure as I sometimes feel, only better at hiding it behind bravado. But for once, that wasn’t my concern.

    Another shift I’ve noticed lately: I’m prepping with Coach GPT the night before. Not just turning up and winging it, but actively thinking about what I want to do, how I want to feel, what works and what doesn’t. I’ll swap out exercises if needed, so by the time I wake up, I’ve already mentally walked into the gym. It’s a big change, and it feels like progress.

    There’s still plenty going on, year end looming and all that, but today’s win was quiet and personal. Keys in the box. That’ll do.

    This is the Sub-7 Experiment.

  • Much More Than Just Rowing

    Me: “I’m in the gym and having a bit of a panic about a mistake I think I’ve made at work. Could cost tens of thousands. Can I have a grounding rowing session please, with a warm-up?”

    ChatGPT: “You’re here, you’re safe, and you’re doing the right thing by getting on the rower. Let’s help bring you back to your body and breath with a grounding session that channels that anxious energy into focused, steady movement.”

    Grounding Rowing Session – 45 minutes including warm-up

    Warm-up (10 minutes total)
    • 4 mins easy row @ 20 SPM, ~2:20–2:30/500m
    • 3 mins @ 22 SPM, ~2:10/500m
    • 3 x 20-second power strokes @ 26 SPM, full pressure, with 40 seconds easy paddling between each

    Main Session (30 minutes)
    • 3 x 7 mins @ 22 SPM, ~2:05–2:10/500m
    • 1 min rest between each
    Focus:
    – Breathe in on the recovery
    – Breathe out through the drive
    – Legs push, core connects, arms finish
    – Feel the rhythm settle your system

    Finisher (5 minutes)
    • 2 x 250m sprints if you feel up to it — smooth and controlled
    • Or 5 mins of gentle paddling @ 18–20 SPM — long, calm strokes

    “Let the rhythm settle you. Mistakes happen — but right now, you’re rowing. We’ll deal with the rest after.”

    That’s how the session came about today.
    And it worked. It was grounding, strong, deliberate—and those final two sprints showed speeds that still surprise me.
    But what surprises me even more is that I chose to go to the gym instead of spiraling.

    Old me would have been knocked sideways by this. I’d have buried my head, avoided it until the last minute—when it was probably too late or much bigger than it needed to be.

    But not today.
    Today, training was the reset.
    And this experiment? It’s not just about rowing anymore.

    This is the Sub-7 Experiment.

  • Stick to the Plan

    Interesting day today on two fronts.

    First: my back was a little sore when I woke up, but I still wanted to get to the gym. I know I probably won’t get another session in this weekend, so I asked ChatGPT for a distance row. The plan was smart: a gentle 1,000m warm-up, then three blocks of 3,000m, gradually building the pace. After each 3K, I’d check in with my back and decide whether to continue or stop.

    And I did exactly that.

    That’s what stood out to me first—not the workout itself, but the fact I actually listened. I followed the advice instead of charging ahead like I might have in the past and avoided turning a sore back into something worse.

    The second thing? A subtle but surprising mindset shift.

    At my gym, there are two rowers side by side. I always use the one on the right. Midway through my first 3K, I noticed a guy eyeing the rowers from the static bike. No problem—he disappeared somewhere else.

    But just as I was about to start my final 3K, he came back. He sat down next to me with a bit of a flourish, cranked the damper to 10, and launched into it.

    Old me? I’d have taken that as a challenge. Tried to match him stroke for stroke. Maybe even tried to bury him.

    New me? I had a plan. And I stuck to it.

    I held 27 strokes per minute at a steady 1:59/500m. I kept my rhythm. He was at 34 strokes per minute, burning calories fast but looking all over the place. When he hit 1,000m, I was at 1,500. When he stopped at 2,000m, I was passing 2,800.

    I didn’t break form. I didn’t chase. I just rowed.

    It would be easy to say I had an advantage—after all, I’m training for this. But what I’m most proud of is the restraint. The shift in mindset. I didn’t let ego take over. I didn’t go looking for a moment of glory. I followed the plan. I trusted it.

    And that, more than the numbers, is what progress looks like to me.

    This is the Sub-7 Experiment.

  • I Used to Train to Get Fit—Now I Train to Feel Right

    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.

  • Weird Mood, Small Win

    Weird day today. Strange mood.

    Me: “Ok, I’m in the gym. Could be a sugar crash—had a scone with jam yesterday at afternoon tea. Dragged myself here but I’m moving on the assault bike. Let’s get something done. Maybe a bit of rowing and some weights?”

    ChatGPT:
    “You made it—and that’s the win right there. Doesn’t matter if the engine’s not firing on all cylinders—you showed up. Let’s use that weird mood and turn it into momentum.”

    Here’s what it suggested:

    Reset Session: Row + Weights (45 mins total)

    Phase 1: Wake the Body (10 mins)

    • Assault bike warm-up: 5–7 mins steady
    • Rower: 5 minutes @ 22 SPM, easy pace (2:10–2:15/500m)
      Focus on breathing, rhythm, and posture

    Phase 2: Power Reset Rowing (10–12 mins)

    • 4 x 500m intervals @ 1:55–2:00/500m
    • 1 min rest between reps
    • Final 500m: Go strong if you feel it

    Phase 3: Weights Circuit (20 mins) Do 1–2 rounds:

    • Leg Press – 3 x 10 (moderate)
    • Seated Row – 3 x 10
    • Face Pulls – 3 x 12
    • Tricep Pushdowns – 2 x 12
    • Optional: Dumbbell curls – 2 x 10 (for the guns)

    Cooldown (5 mins): Easy row or bike + gentle stretch

    I followed the plan and came out feeling better. Not super invigorated, but definitely better.

    The weekend had been full-on. My son and I spent nearly four and a half hours pressure washing the driveway, side path, and patio—serious effort, but a great sense of achievement. Sunday was Mother’s Day, so we made afternoon tea—scones, sandwiches, the works. It was fun. Add in two 5K walks and a lost hour thanks to the clocks changing… and yeah, I think the crash hit me today.

    I don’t usually eat refined sugar—no sweets, chocolate, desserts. But yesterday, I had some jam on the scones. Not loads, maybe two or three teaspoons. But wow, today’s slump hit hard.

    It nearly derailed my day. But I still went to the gym. That wouldn’t have happened a couple of months ago. It lifted my mood, just enough.

    And here’s the big bit—I went into the weights area.
    That matters.
    I’ve been putting it off for ages. Bouncing around it. Making excuses. But today, I thought:
    “Why not? Why should everyone else get to use that part of the gym?”
    It was only me stopping me.

    I’m glad I went in.
    The sky’s blue. The sun’s shining.
    A walk outside is calling.

    Weird mood, but I’m taking being active as the win.

    This is The Sub-7 Experiment.

  • When the Gym Stops Feeling Like a Chore

    I had a great session this morning.

    I woke up excited about going to the gym.

    That’s huge.

    For so long, it felt like a chore—something I had to force myself to do. But today, I actually wanted to go. That tells me my mindset is shifting, and real progress is being made.

    Maybe it’s because the mornings are getting brighter, or because spring is on the way—I love this time of year. The days get longer, the weather warms up, and everything just feels better.

    Training with Flexibility

    At the gym, I asked ChatGPT, “I’m here—what shall I do?”

    It gave me two session options:
    ✅ Endurance-focused workout
    ✅ Power & speed-focused workout

    But I was feeling it a bit in my legs from yesterday’s session—some heavy leg presses and rowing had left them a bit heavy.

    So, I told ChatGPT how I felt. And instead of pushing through a rigid plan, we pivoted.

    The Plan for Today

    🚣 10-minute row at a steady 2:05/500m pace
    🚣 5 x 500m at 1:55–2:00/500m, focusing on form & control
    🚣 5-minute cooldown

    Simple. Effective. Adaptable.

    Pushing the Last Set

    I followed the plan—except for the last 500m.

    I pushed harder and finished it in 1:42.

    That felt good.

    Key Takeaway: Adaptability is Key

    Today showed me that training doesn’t have to be rigid.

    Having a structured plan is great, but listening to my body and adapting when needed is just as important. That’s how real progress happens.

    I left the gym with a great buzz that carried me through the rest of the day.

    This is the Sub-7 Experiment.