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.