Solarpunk Strength Syndicate Workout Plan for Today
Leg Press
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Seated Leg Raise
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Shrugs
Set 1: __________ lbs | Reps: 12 ________
Set 2: __________ lbs | Reps: 12 ________
Set 3: __________ lbs | Reps: 12 ________
Bicep Machine Curls
Set 1: __________ lbs | Reps: 20 ________
Set 2: __________ lbs | Reps: 20 ________
Set 3: __________ lbs | Reps: 20 ________
Tricep Dips
Set 1: Reps: 15 ________
Set 2: Reps: 15 ________
Set 3: Reps: 15 ________
Barbell Press
Set 1: __________ lbs | Reps: 10 ________
Set 2: __________ lbs | Reps: 10 ________
Set 3: __________ lbs | Reps: 10 ________
Pull-Ups
Set 1: Reps: 10 ________
Set 2: Reps: 10 ________
Set 3: Reps: 10 ________
Obligatory disclaimer: Before beginning any new workout regimen, please consult your doctor or a qualified healthcare professional to ensure it is safe for you, especially if you have any underlying health conditions or concerns. Don’t fucking do anything that you can’t do safely.
What does it take to get Lindsey Vonn in peak form for the Winter Games in South Korea next year? CNN spoke to members of her team about her preparation for PyeongChang.
Solarpunk Strength Syndicate Workout Plan for Today
Leg Press
Set 1: __________ lbs | Reps: 12 ________
Set 2: __________ lbs | Reps: 12 ________
Push-Ups
Set 1: Reps: 15 ________
Set 2: Reps: 15 ________
Bicep Machine Curls
Set 1: __________ lbs | Reps: 20 ________
Set 2: __________ lbs | Reps: 20 ________
Dumbbell Press
Set 1: __________ lbs | Reps: 10 ________
Set 2: __________ lbs | Reps: 10 ________
Obligatory disclaimer: Before beginning any new workout regimen, please consult your doctor or a qualified healthcare professional to ensure it is safe for you, especially if you have any underlying health conditions or concerns. Don’t fucking do anything that you can’t do safely.
Solarpunk Strength Syndicate Plan for Today
Leg Press
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Set 4: __________ lbs | Reps: 15 ________
Seated Leg Raise
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Pull-Ups
Set 1: __________ reps: 12 ________
Set 2: __________ reps: 12 ________
Set 3: __________ reps: 12 ________
Bicep Machine Curls
Set 1: __________ lbs | Reps: 20 ________
Set 2: __________ lbs | Reps: 20 ________
Set 3: __________ lbs | Reps: 20 ________
Dips
Set 1: __________ reps: 15 ________
Set 2: __________ reps: 15 ________
Set 3: __________ reps: 15 ________
Dumbbell Press
Set 1: __________ lbs | Reps: 10 ________
Set 2: __________ lbs | Reps: 10 ________
Set 3: __________ lbs | Reps: 10 ________
Obligatory disclaimer: Before beginning any new workout regimen, please consult your doctor or a qualified healthcare professional to ensure it is safe for you, especially if you have any underlying health conditions or concerns. Don’t fucking do anything that you can’t do safely.
This is awesome! Thanks for going into so much detail! I wish there were more posts like this.
Good points! I should have remembered telemarketing, I actually did that for 3 years! But two years in office, covid let us do it from home.
I’m surprised to hear a phone for $100 referred to as cheap.
Fair point. That was the cheapest I could find one that did GPS, cam/vid, and have some apps on it. I do have a crappy flipphone for $30, but I found out that girls I date like to text. A lot. So texting/sending pics/vids was something I found I needed.
But yeah, my gf has a $1,000 iPhone. I'm like wtf! lol
In your experience, is making your own bread cheaper than just buying bread? Or do you do it for the love of making your own bread?
I like the idea of it, but if it ends up being more expensive anyway, I don't really wanna do it. It's just so easy to buy a loaf of bread at the store.
But I also like the idea of making some tasty bread and mixing in some protein powder so I could have protein bread. lol
I'll look into that. It gets quite cold here in the winter, but we have a LOT of sunny days.
I actually had to drop a huge chunk of my savings on a new water heater last year, so this could def be something I'll look into so I can plan ahead. Thank you!
We need this in my city. I recently got a very inexpensive e-bike and it will be perfect for this. But they are just now putting in decent bike lanes here. And the drivers here pretty much hate on bikes pretty regularly. lol
This is an older post, but I wanted to add my thoughts since I recently joined slrpnk.
I work in an elementary school, and while I think homeschooling is a great concept, I also believe it should be paired with regular schooling.
I work with 2nd and 3rd graders, and one of the most important things I see them learning isn't just academics—it's social interaction. In the cafeteria, I've watched kids handle being excluded, figuring out how to blend in, or learning to stay away from certain situations. In the classroom, they have to navigate being paired with deskmates they might not like or deal with someone who talks too much. These are subtle but incredibly valuable experiences. I've noticed that adults who struggle socially often lack these skills. Public school, in my opinion, is an important training ground for navigating social life.
When it comes to academics, I think the foundations provided by schools are solid, but they could be enhanced at home. I wish there was an option where kids could attend school for half the day and then be homeschooled for the other half. That way, they’d get the best of both worlds—social learning from school and personalized education at home.
In my classroom, there are 26 students, one teacher, and me, a teacher's aide. Even with both of us, it's tough to give each child the individual attention they need. On top of that, most parents in my area don’t make sure their kids complete homework, even when we reach out to them directly. Homework often goes undone.
So, I think a combination of homeschooling and traditional schooling could be a great solution. But the key is parental involvement, which is sorely lacking these days.
Did you ever find an answer this? Maybe we should start our on community here?
Note: this is an old text (2012) but I just stumbled into it and found it was still relevant.
Yep, and unfortunately it's gonna keep being relevant for a while yet.
I realize this is an older post, but I just now found it. I'm actually using this this textbook resource right now as a result of your post. Thank you!
This is exactly why I am so frustrated that my youth was spent on girls, drinking, fucking off, and avoiding anything to do with all authority.
That lifestyle is behind me, and I want to do all this cool stuff, but lack the skills and the income to pull it off.
But this article has inspired me to really jump into a whole new DIY thing. Love the mindset and innovation for this. Thanks for this post!
This reminds me that I need to start using the Pi that I have. Life got busy, but I wanna refocus on it. Thanks for this, OP!
I actually like the look of these!
suppose we must push harder for remote work
But most remote work pays enough that housing isn't an issue. Many lower paying jobs require us to be on-site, and we're the ones that can't afford housing.
So I think the option is way more affordable housing, and removing the stigma around that. In my area it's called Section 8, and of course, those options always seem to be in the more crime-ridden areas. So frustrating.
The reason I'm asking is that, to me, all the ways to get into solar seem really expensive.
Even what many people online call 'cheap' is often beyond my budget.
Is it more about doing a DIY setup, finding recycled solar equipment, or are there other affordable options? Should I just start the self-teaching route and do the work there? I am getting information overload, so I'm not sure where to start.
For context, I'm an older person with an income of less than $25K a year. I work as a teacher's aide in an underprivileged elementary school. So the salary won't increase.
I like what I do, so I'm not complaining, just giving you background to avoid the "get a higher paying job" replies, because I feel the work I do is important to the kids and I want to keep doing it for a little longer.
Is solar realistically within my reach?
I love the name and the idea. I'm def going to try to be a bigger participant of this sub!
Just curious, and not to beat a dead horse, but if Lemmy can give us notifications that comments are removed, why can't it do a simple ban notification as well?
Because I always get notified when a post or comment has been removed.
Seems simple enough make the removal notification that led to banning something as simple as "Your comment has been removed for xxxx reason. And now you are banned from the community due to reasons xxxxx."
I realize that my particular situation here has been resolved and we can move on, but I'm just curious if the lack of banning notifications is a software issue or if it's a philosophical issue for Lemmy and the fediverse.
I decided to run an experiment: I took a shirtless selfie and sent it to an AI program, along with a request to get into the shape of a college rowing athlete. Partly to test how the AI would respond, and partly to see what kind of results I’d get if I actually followed the routine it suggested.
I know that fitness isn’t just about how you look in a selfie, but fuck it, I'm vain and curious to see how far I can push myself. I plan to start this new routine after finishing my current 100-day AI workout challenge.
Attached is my selfie that I took 2 weeks ago for a different challenge. I promise I have pajama bottoms on! For context: I’m 6 feet tall, 175 lbs, and 55 years old. (And yes, I darken my beard.)
I'm including it for any older guys out there—if you’re around. We don't have to let age mean being overweight or out of shape. This is my "before" pic so that after I finish these experiments, we can have an "after."
I think we can still do what younger folks do when it comes to fitness, but we need to be a bit smarter and more determined about it.
Here is the reply I got from AI:
Based on your selfie, you appear to be in excellent physical shape for your age. Good job! You’ve got a great foundation to build on.
However, it's important to note that external appearances can't fully reflect internal health metrics such as cardiovascular health, flexibility, or joint health. That said, let’s work with what you’ve shared to help you reach your goal of being as fit as a college rower, with a comprehensive routine that balances rowing and weightlifting.
Weekly Training Schedule (Including Weightlifting and Daily Rowing Routine):
Monday:
Rowing - Steady-State Rowing
Row 10,000 meters at a moderate pace (approximately 60–70% of your maximum effort).
Focus on maintaining consistent stroke rate and technique.
Weightlifting - Lower Body Strength
Squats: 4 sets of 10 reps.
Deadlifts: 4 sets of 8 reps.
Leg Press: 3 sets of 12 reps.
Calf Raises: 3 sets of 15 reps.
Tuesday:
Rowing - Interval Training
8 × 500 meters with 2 minutes rest between intervals.
Aim for a pace faster than your steady-state rowing.
Weightlifting - Upper Body Strength
Bench Press: 4 sets of 10 reps.
Pull-Ups: 3 sets to failure.
Overhead Shoulder Press: 3 sets of 10 reps.
Bicep Curls: 3 sets of 15 reps.
Wednesday:
Rowing - Long Distance Rowing
Row 15,000 meters at a comfortable pace. Focus on endurance and maintaining proper form.
Weightlifting - Core and Back
Lat Pulldowns: 3 sets of 12 reps.
Seated Rows: 3 sets of 10 reps.
Russian Twists: 3 sets of 20 reps (each side).
Plank Holds: 3 sets of 1-minute holds.
Thursday:
Rowing - Pyramid Intervals
Row 250m, 500m, 750m, 1000m, then descend: 1000m, 750m, 500m, 250m.
Rest for 1 minute between each interval.
Weightlifting - Lower Body Power
Front Squats: 4 sets of 8 reps.
Lunges: 3 sets of 12 reps per leg.
Romanian Deadlifts: 3 sets of 10 reps.
Box Jumps: 3 sets of 10 reps.
Friday:
Rowing - Threshold Training
3 × 2000 meters with 5 minutes rest between sets.
Maintain a pace slightly below your 2000m race pace.
Weightlifting - Upper Body Power
Incline Bench Press: 4 sets of 8 reps.
Dumbbell Rows: 4 sets of 10 reps.
Tricep Dips: 3 sets of 12 reps.
Lateral Shoulder Raises: 3 sets of 12 reps.
Saturday:
Rowing - Race Simulation
Perform a 2000-meter time trial to assess progress.
Warm up thoroughly before the attempt and cool down afterward.
Weightlifting - Full Body Circuit
Kettlebell Swings: 3 sets of 15 reps.
Farmer’s Carry: 3 sets of 30 seconds.
Goblet Squats: 3 sets of 12 reps.
Push-Ups: 3 sets to failure.
Sunday:
Rest Day
Allow your body to recover fully.
Focus on nutrition, hydration, and rest.
Optionally engage in 30 minutes of yoga or gentle stretching to enhance recovery.
Additional Recommendations:
Technique: Proper rowing form is crucial to prevent injuries and maximize efficiency. Consider consulting a coach or utilizing instructional videos to refine your technique.
Recovery: Recovery is especially important as we age. Make sure you’re incorporating foam rolling, stretching, and getting quality sleep every night to help your muscles recover.
Nutrition: Maintain a balanced diet rich in proteins, complex carbs, and healthy fats to support your increased training volume.
Listen to Your Body: Although you appear to be in good shape for your age, it's critical to listen to any signals from your body that may indicate the need for rest or a lighter workout.
Before starting this program, it’s a good idea to consult with a healthcare professional to ensure it’s suitable for your specific needs and physical condition. Consistency and smart, well-rounded training will help you move closer to your goal of reaching the fitness level of a college rower while minimizing risk and maximizing progress.
Over the last few years, in search of the optimal day plan, our team at Owaves researched and/or interviewed over fifty Olympians, Paralympians, Olympic and Paralympic candidates with a combined total of over 100 medals...
Lolo Jones shares her perspective on overcoming competition-related & life obstacles and going after new goals like the 2018 Winter Olympics.
So many of you ask me, "Can I do it?" You are referring to rowing in college. I actually think the correct question is "Do you WANT to do it?" Ther...
So many of you ask me, "Can I do it?" You are referring to rowing in college. I actually think the correct question is "Do you WANT to do it?" There is absolutely a rowing program for everyone out there - no matter your size or your speed. What is common among all teams is that it will require you to dedicate time to the sport. How much time may vary widely depending on the program you select. Our first article details a Day in the Life of a College Rower.
After interviewing our first several college athletes, 100% of them row in the morning during the 20-Hour Season. Alarms go off between 4:50-5:30am five days a week and they all also practice on Saturdays (usually that alarm goes off around 7 or 7:30am). If you are not a morning person or can't possibly imagine getting up that early, you may want to think about this and find out if the programs you are looking at practice in the morning. I can't tell you, that you do get used to it, but you will have nights/mornings that test you.
All of the athletes also practice in the afternoon - some of them practice every day in the afternoon and some practice three times a week in the afternoon. Every athlete also described optional practices during the week or even on the weekends. Some athletes have a lifting practice right after a morning row and some have it in the afternoon in conjunction with an erg practice. Every athlete is rowing at least 6 times a week and erging at least 2 times a week during the 20-hour season. Some of those ergs may be on-your-own workouts or Captains' Practices.
Athletes are taking most of their classes in between the morning practice and the afternoon practice and some even reported finishing some homework during that time. Nearly every athlete commented on the immense time commitment and the need to balance your workload and execute time management skills. And although challenging, some reported that the required structure was resulting in greater efficiency and sometimes grades.
Athletes reported trying to get to bed by 10pm each night. Depending on your school, you may have to make special arrangements (study groups, office hours etc) to meet that bedtime. In the "off-season" for rowing the practices are optional and athletes are indoors erging and strength training. This often coincides with exams and most athletes are off the water from late November until early February unless their water is frozen... then you are off the water until it melts. Most teams take a spring/winter training trip in the second semester to get some water time.
I have heard several college coaches say something to the effect of: "There's academics, rowing and a social life. You can pick two." I actually think that is a fairly accurate statement. You can of course, have some amount of a social life, but the stereotypical party-social life that is portrayed in most TV shows is definitely not the life of a collegiate rower. Although these athletes described a strict and regimented schedule they all talked about the relationships they have made with their teammates and the satisfaction and fulfillment they find being a Varsity Athlete.
So the question isn't "Can you do it?" It's "Do YOU want to do it?"
Our College Rowing Series is based off interviews with several athletes currently rowing in college. We are not permitted to tell you who or where they are rowing, but all the athletes are rowing at DI or DIII programs across the United States.
Even as a viewer, I can't help but think of the Olympics as a serious commitment. For more than two weeks every two years, I'm hooked to prime time, mentally logging when I can watch which events and noting which of the competitions I might need to…
Solarpunk Strength Syndicate Plan for Today
ARMS 500
Biceps Machine Curls
Set 1: __________ lbs | Reps: 25 ________
Set 2: __________ lbs | Reps: 25 ________
Set 3: __________ lbs | Reps: 25 ________
Set 4: __________ lbs | Reps: 25 ________
Set 5: __________ lbs | Reps: 25 ________
Set 6: __________ lbs | Reps: 25 ________
Set 7: __________ lbs | Reps: 25 ________
Set 8: __________ lbs | Reps: 25 ________
Set 9: __________ lbs | Reps: 25 ________
Set 10: __________ lbs | Reps: 25 ________
Set 11: __________ lbs | Reps: 25 ________
Set 12: __________ lbs | Reps: 25 ________
Set 13: __________ lbs | Reps: 25 ________
Set 14: __________ lbs | Reps: 25 ________
Set 15: __________ lbs | Reps: 25 ________
Set 16: __________ lbs | Reps: 25 ________
Set 17: __________ lbs | Reps: 25 ________
Set 18: __________ lbs | Reps: 25 ________
Set 19: __________ lbs | Reps: 25 ________
Set 20: __________ lbs | Reps: 25 ________
Triceps Pushdown (Cable or Machine)
Set 1: __________ lbs | Reps: 25 ________
Set 2: __________ lbs | Reps: 25 ________
Set 3: __________ lbs | Reps: 25 ________
Set 4: __________ lbs | Reps: 25 ________
Set 5: __________ lbs | Reps: 25 ________
Set 6: __________ lbs | Reps: 25 ________
Set 7: __________ lbs | Reps: 25 ________
Set 8: __________ lbs | Reps: 25 ________
Set 9: __________ lbs | Reps: 25 ________
Set 10: __________ lbs | Reps: 25 ________
Set 11: __________ lbs | Reps: 25 ________
Set 12: __________ lbs | Reps: 25 ________
Set 13: __________ lbs | Reps: 25 ________
Set 14: __________ lbs | Reps: 25 ________
Set 15: __________ lbs | Reps: 25 ________
Set 16: __________ lbs | Reps: 25 ________
Set 17: __________ lbs | Reps: 25 ________
Set 18: __________ lbs | Reps: 25 ________
Set 19: __________ lbs | Reps: 25 ________
Set 20: __________ lbs | Reps: 25 ________
Obligatory disclaimer: Before beginning any new workout regimen, please consult your doctor or a qualified healthcare professional to ensure it is safe for you, especially if you have any underlying health conditions or concerns. Don’t fucking do anything that you can’t do safely.
This article examines Bruce Lee's training by looking at the precise workout programs he used. Was he ahead of his time?
Solarpunk Strength Syndicate Plan for Today
Leg Press
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Set 4: __________ lbs | Reps: 15 ________
Shrugs (Dumbbell or Barbell)
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Set 4: __________ lbs | Reps: 15 ________
Biceps Machine Curls
Set 1: __________ lbs | Reps: 20 ________
Set 2: __________ lbs | Reps: 20 ________
Set 3: __________ lbs | Reps: 20 ________
Set 4: __________ lbs | Reps: 20 ________
Set 5: __________ lbs | Reps: 20 ________
Pushups
Set 1: __________ reps: 20 ________
Set 2: __________ reps: 20 ________
Set 3: __________ reps: 20 ________
Triceps Pushdown (Cable or Machine)
Set 1: __________ lbs | Reps: 20 ________
Set 2: __________ lbs | Reps: 20 ________
Set 3: __________ lbs | Reps: 20 ________
Dumbbell Press
Set 1: __________ lbs | Reps: 10 ________
Set 2: __________ lbs | Reps: 10 ________
Set 3: __________ lbs | Reps: 10 ________
Obligatory disclaimer: Before beginning any new workout regimen, please consult your doctor or a qualified healthcare professional to ensure it is safe for you, especially if you have any underlying health conditions or concerns. Don’t fucking do anything that you can’t do safely.
Solarpunk Strength Syndicate Plan for Today
Leg Press
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Set 4: __________ lbs | Reps: 15 ________
Seated Leg Raise
Set 1: __________ lbs | Reps: 12 ________
Set 2: __________ lbs | Reps: 12 ________
Set 3: __________ lbs | Reps: 12 ________
Shrugs (Dumbbell or Barbell)
Set 1: __________ lbs | Reps: 15 ________
Set 2: __________ lbs | Reps: 15 ________
Set 3: __________ lbs | Reps: 15 ________
Set 4: __________ lbs | Reps: 15 ________
Biceps Machine Curls
Set 1: __________ lbs | Reps: 20 ________
Set 2: __________ lbs | Reps: 20 ________
Set 3: __________ lbs | Reps: 20 ________
Triceps Pushdown (Cable or Machine)
Set 1: __________ lbs | Reps: 20 ________
Set 2: __________ lbs | Reps: 20 ________
Set 3: __________ lbs | Reps: 20 ________
Dumbbell Press
Set 1: __________ lbs | Reps: 10 ________
Set 2: __________ lbs | Reps: 10 ________
Set 3: __________ lbs | Reps: 10 ________
Barbell Press
Set 1: __________ lbs | Reps: 12 ________
Set 2: __________ lbs | Reps: 12 ________
Set 3: __________ lbs | Reps: 12 ________
Machine Bench Press
Set 1: __________ lbs | Reps: 10 ________
Set 2: __________ lbs | Reps: 10 ________
Set 3: __________ lbs | Reps: 10 ________
Set 4: __________ lbs | Reps: 10 ________
Obligatory disclaimer: Before beginning any new workout regimen, please consult your doctor or a qualified healthcare professional to ensure it is safe for you, especially if you have any underlying health conditions or concerns. Don't fucking do anything that you can't do safely.
Universal Monk @slrpnk.net Socialist Mormon Satanist. Transracial Socialist Workers Party Kopimist. Debt-free. Alcohol-free. Drug-free. Caffeine-free. I won't be bowing down to the Duopoly. Never have, never will.