The Sub-7 Experiment

Tag: Gym Motivation

  • Monday Progress and the Power of Consistency

    It’s Monday, and I woke up looking forward to going to the gym.

    I could still feel the weekend’s row and heavy sled session in my shoulders, but I had a feeling a good workout would loosen things up, and it did.

    I asked ChatGPT for a session, and it gave me the same one as last time. That threw me a little. I voiced concern about repeating the same structure too often, worrying that boredom might creep in, that I’d lose interest. But the response was simple and sound: consistency is key.

    I’ve read that before, and now I’m starting to understand it. Consistency builds form. Builds strength. It all stacks up. And it’s all moving me toward the real goal: breaking 7 minutes over 2000 meters on the rower.

    So, I did the session. Started with a 2000-meter warm-up row, moved into a full circuit on the weight machines, added sled work and core training.

    This time, I nudged a few weights up, nothing dramatic, a kilo here, five there, just enough for that subtle progressive overload. Enough for it to feel like I was working.

    I finished with two 250-meter sprints on the rower, both at speeds I used to dream about, which is very pleasing but what I also noticed as what used to be a stretch pace is now my warm-up and cooldown zone.

    The whole session felt strong, controlled, and satisfying.

    When I got home, I bought myself a couple of new t-shirts. The description said they’re cut to show off the arms and chest, but a bit kinder to the middle. A little vanity? Maybe. But also a reward. If I like them, I’ll wear them with pride. And if I don’t, no harm, they’ll sit quietly in the cupboard.

    This is The Sub-7 Experiment.

  • Who Knew AI Had a Sense of Humour?

    I’ve just finished a really nice meditative session in the gym. I had time today—no work, no jobs to get back to—so I asked ChatGPT for a rowing session that would let me enjoy the movement, the music, and the mental space.

    The plan?
    10–12K at around 2:05 to 2:10/500m pace, with an optional push under 2:00 for the final 500 meters.

    Brilliant.

    I ended up rowing for a full hour—14,200 meters—gradually increasing pace over the last 15 minutes, finishing with a strong 500m at 1:53. Solid. Exactly what I needed.

    I checked in with CoachGPT while cooling down on the static bike.

    And then—well, the sled area opened up.

    Six months ago, I might’ve left it. But now? I couldn’t help myself. I loaded it up to 120kg and went for sled pushes, followed by a few farmer’s carries. Nothing crazy—just powerful, deliberate movement. Finishing the session with some proper grunt.

    I told ChatGPT, almost sheepishly, that I couldn’t resist.

    It congratulated me. I replied:
    “I’m a machine.”

    And it came back with:
    “Keep showing up. Keep listening to the engine. And when in doubt… sled it out. 😄”

    And I laughed. Out loud.

    Who knew?

    This is the ongoing—and ever mind-blowing—Sub-7 Experiment.