Joshua Citarella
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Fitness Program & Syllabus: Summer 2024
🕑 Added 2024-07-09 12:30:00 +0000 UTC
Advice
If you’ve managed to find your way here, you are likely some variety of hoe-scaring political extremist. Or at least, you are interested enough in radical politics that your adjacency to this material raises a few eyebrows (or shadowbans). If you are out at a bar with a charming girl, boy or they/them, and find yourself citing crime statistics or trying to explain the falling rate of profit— you are in desperate need of this program and should urgently acquire a hobby such as fitness.
Politics is slow and frustrating. Most people only see a few developments within their lifetime. If you do not have other interests, or a cultural identity outside of “the movement”, you will soon find yourself defeated, miserable and more than likely alone. Art, music and other cultural forms are excellent places to find joy and meaning. They will also give you something to do once politics is done. If its helpful, think of this as a new challenge called: being-a-normal-person-maxxing.
Let’s be real. We’re living at the end of the American century. Multipolarity is happening. The 21st century is going to be a rolling disaster of economic, social, and environmental crises. This is already enough to drive most people crazy.
It is a near guarantee that today’s unprecedented concentration of wealth and scarcity of resources will erupt into an epochal conflict during our lifetimes. You already know this — but most people do not. Most people think “politics” is going to go back to normal once Donald Trump logs off. You already know that nothing is ever going back to normal. And that there was never even a normal to go back to.
But you still need to live your life, have hobbies, fall in love, and be there for your friends and family — without dropping the hoe-scaring political knowledge that makes for bad hangs, bad dates and ruins Thanksgiving dinner. Being-a-normal-person-maxxing is about knowing the severity of the unfolding political crisis and finding a way to stay sane.
Politics is only one part of your life. Most of your time should be spent enjoying aesthetic beauty, pursuing your hobbies and spending time with the ones you love. I chose to do art. Other people may choose music, film, literature, or other mediums that enrich your soul. The primary side effect of reading political theory is depression and doomerism. In addition to these cultural pursuits, fitness is an ideal candidate because it combines aesthetics, hobby knowledge and positively effects your sense of well being.
You do not need to purity test your friends, family or romantic partners for the correct political views. You are looking to share life, love and experiences, not holding auditions for your imaginary podcast co-host. (Remember, most people have not yet fully gazed into the abyss.) If you find yourself in an increasingly small circle of radical friends, or with a radical romantic partner, you may be in the grips of a social media induced mental illness. This likely has nothing to do with politics anymore and should swiftly be discarded to achieve: being-a-normal-person-maxxing.
Here’s the good news. Over time, people will start to come around to these ideas on their own. They may not become politicized by the current crisis, or even the next one, but as things continue to get worse, more people will accept the political solution. (Ironically, you will likely be the person that they come to with their earnest questions.) The door should always remain open, but don’t use your politics as your whole identity. Being politically engaged is not an excuse to neglect your own intellectual and aesthetic development.
Until that time, having hobbies, having a physical practice and being able to care about people who don’t read the same books, will help you to move through the world, find meaning and experience joy. It will keep you occupied and sane. Political struggle is a life long project. Its important to remember what you are fighting for.
Instructions
This is an intermediate guide to weight lifting. If you have not done strength training before, you are likely not ready for this program. Similarly, if you have not completed the previous syllabi (2020 fall, 2021 spring, 2021 fall, 2022 spring, 2022 summer or the 2023 fitness program & syllabus), go back and learn those foundational themes before attempting this course. This program consists of intellectual and hypertrophy training that builds upon the core themes established in that earlier material.
If you have not exercised before, I recommend any beginner program that consists of the big compound lifts: overhead press, bench press, squat and deadlift. These exercises will train multiple muscle groups and give you a full body work out. They work for any aesthetic or physique. Start with the bar and add 5 to 10 pounds every week. Do this 3 times a week. You are guaranteed to see results. Do this consistently for six months and then come back to this program for isolation training. And read the previous syllabi while your at it!
***
In this program you are using progressive overload (increasing the weight or number of repetitions each week). You will be increasing the weight between each set and lifting until failure on the third set. Rest 90 seconds between each set. Your third set should be loaded with an amount that you can only lift for the assigned number of reps. If you can lift more, keep going until failure. Adjust your loading for the following week to land within the assigned rep range.
For both lifting and studying, you need to take notes as you go. Each week you should record your progress for weights and completed reps. Write this down in a notebook or your notes app. The key to making progress begins with writing everything down — you will need to refer to these numbers the following week.
These movements are targeted at sculpting a classically masculine aesthetic but they will work for everyone. Most exercises are to be performed on machines. This style of isolation training targets individual muscles with minimal overlap — so don’t hold back! You can and should go all out on every exercise. Stop when you cannot physically complete another rep -OR- when your form has become so degraded that you need to dramatically change posture to complete another rep. If you find yourself changing positions, its time to stop! Going further will risk injury and could put you out of the gym for several weeks.
The 2024 program includes diagrams to identify each new exercise and machine for the introductory weeks. For each new movement, the first week is about finding the amount of weight that you can comfortably move at the 10 rep range. Don’t worry about maxxing out yet. Just find the appropriate weights for the assigned number of repetitions. Each following week will either increase the number of reps (meaning you will use the same weight as last week’s set), or reduce the number of reps (meaning you will increase the weight for that set). Keep good records and always try to beat the numbers you made last week. If you keep good notes, you are guaranteed to see progress.
Lift slowly and control the tempo. Descend carefully and complete the full range of motion. If you find yourself speeding through a set or doing partial reps, you are likely lifting too heavy. Remember, your ego is often the heaviest thing in the room. Sometimes a lighter weight will give you a better work out and yield more results in the end.
~Warm ups & back offs: To warm up, reduce the weight of your first set by 50%. For lighter weights, like bicep curls or lateral raises, one warm up set is likely sufficient. For heavier lifts, like the incline bench or lat pull downs, two warm up sets is preferred and will likely increase your performance on the final set. In the later weeks of the program we will introduce a fourth “back off set”. For back of sets: reduce the weight of your third set by 15 - 20%. If you hit failure again on the last assigned rep, you know you’re at the right loading.
Lastly, any serious training regimen also requires a thoughtful diet. While lifting, be sure to consume: 1 gram of protein per pound of body weight. At this stage, protein tracking is more important than counting calories. I personally recommend the Cronometer app for tracking your nutrition. (If you haven’t done this before, you may not know what your real habits actually are.) Calculate your maintenance level calories and adjust as needed for your goals. If you are untrained or just out of practice, do not start this program and eat at a caloric deficit. If your goal is to lose fat + gain muscle, you should begin this program and continue to eat at your maintenance calories. Fat loss will occur as your muscle mass increases. In either case, tracking your protein consumption will already make you more muscular.
This is a 15 week semester long fitness program. Don’t do it for more than 15 weeks. If you finish this program and want further instruction, consult the Fitness Program & Syllabus: Summer 2023. You will find a new list of exercises and educational materials. This program is biased toward aesthetic development of the upper body. Ideally, it should be preceded or followed by upper/lower splits.
Super Secret Syllabus v.2024 — Summer
This syllabus is drawn from materials discussed in the Discord and videos reviewed on the live stream. Coursework is portioned out to ~90 minutes a week over a 15 week semester. If you’re only here for the syllabus, scroll all the way down.
Week 1
Read
Amber A’Lee Frost: Dirtbag (2023), St. Martin’s Press
Introduction (pages 1 -16)
Chapter 2: Men with Shovels and Perverts of Interest (pages 47 - 82)
Listen
Amber A’Lee Frost on Dirtbag
-
Monday — Shoulders & Triceps
Machine Overhead Press
3 x 10
Cable Front Raise
3 x 10
One Arm Cable Side Laterals
3 x 10
Dip Machine
3 x 10
Machine Triceps Extension
3 x 10
-
Tuesday — Back & Rear Delts
Reverse Pec Deck
3 x 10
Supinated Grip Lat Pulldown
3 x 10
Unilateral Frontal Plane Pulldowns
3 x 10
Chest Supported Upper Back Row
3 x 10
-
Thursday — Chest & Biceps
Incline Dumbbell Press
3 x 10
Unilateral Chest Press
3 x 10
Pec Deck
3 x 10
Preacher Curl Machine
3 x 10
Dumbbell Hammer Curls
3 x 10
-
Saturday — Legs
Calf Press
3 x 10
Lying Leg Curl
3 x 10
Unilateral Leg Extension
3 x 10
Back Squat
3 x 10
Unilateral Leg Press
3 x 10
Week 2
Read
CIA: Simple Sabotage Field Manual (1944)
General Interference with Organizations and Production (page 28)
Amber A’Lee Frost: All Worked Up and Nowhere to Go (2017), The Baffler
Watch
Amber A'Lee Frost: Mutual Aid Can't Transform Society, Jacobin Magazine
-
Monday — Shoulders & Triceps
Machine Overhead Press
10, 6, 8
Cable Front Raise
10, 6, 8
One Arm Cable Side Laterals
8, 6, 8
Dip Machine
8, 8, 8
Machine Triceps Extension
10, 8, 10
-
Tuesday — Back & Rear Delts
Reverse Pec Deck
10, 8, 10
Supinated Grip Lat Pulldown
10, 6, 8
Unilateral Frontal Plane Pulldowns
10, 8, 10
Chest Supported Upper Back Row
8, 6, 8
-
Thursday — Chest & Biceps
Incline Dumbbell Press
10, 6, 8
Unilateral Chest Press
8, 8, 8
Pec Deck
8, 8, 8
Preacher Curl Machine
10, 6, 8
Dumbbell Hammer Curls
10, 6, 8
-
Saturday — Legs
Calf Press
10, 8, 8
Lying Leg Curl
10, 6, 8
Unilateral Leg Extension
10, 6, 8
Back Squat
10, 6, 8
Unilateral Leg Press
8, 6, 8
Week 3
Read
Elizabeth Sandifer: Neoreaction, a Basilisk (2017), Eruditorum Press
Part I (pages 5 - 33)
Catherine Liu: The Alt-Right’s Place in the Culture Industry (2017), LA Review of Books
-
Monday — Shoulders & Triceps
Machine Overhead Press
10, 8, 10
Cable Front Raise
10, 6, 8
One Arm Cable Side Laterals
8, 6, 8
Dip Machine
10, 10, 10
Machine Triceps Extension
10, 6 , 8
-
Tuesday — Back & Rear Delts
Reverse Pec Deck
10, 8, 10
Supinated Grip Lat Pulldown
10, 6, 8
Unilateral Frontal Plane Pulldowns
10, 6, 8
Chest Supported Upper Back Row
10, 6, 8
-
Thursday — Chest & Biceps
Incline Dumbbell Press
10, 6, 8
Unilateral Chest Press
8, 8, 8
Pec Deck
8, 8, 8
Preacher Curl Machine
10, 8, 8
Dumbbell Hammer Curls
10, 6, 8
-
Saturday — Legs
Calf Press
10, 6, 8
Lying Leg Curl
10, 6, 8
Unilateral Leg Extension
10, 6, 8
Back Squat
10, 6, 8
Unilateral Leg Press
8, 6, 8
Week 4
Read
Elizabeth Sandifer: Neoreaction, a Basilisk (2017)
Part II (pages 34 - 57)
Marc Andressen: The Techno-Optimist Manifesto (2023)
(all sections up to “Energy”)
-
Monday — Shoulders & Triceps
Machine Overhead Press
10, 8, 8
Cable Front Raise
10, 8, 8
One Arm Cable Side Laterals
8, 6, 6, 8
Dip Machine
8, 8, 8
Machine Triceps Extension
10, 8, 6
-
Tuesday — Back & Rear Delts
Reverse Pec Deck
10, 6, 8
Supinated Grip Lat Pulldown
10, 8, 6
Unilateral Frontal Plane Pulldowns
8, 6, 6
Chest Supported Upper Back Row
8, 6, 6
-
Thursday — Chest & Biceps
Incline Dumbbell Press
12, 8, 6
Unilateral Chest Press
8, 6, 8
Pec Deck
8, 8, 8
Preacher Curl Machine
12, 8, 6
Dumbbell Hammer Curls
8, 6, 8
-
Saturday — Legs
Calf Press
12, 8, 6, 6 — two sets to failure
Lying Leg Curl
12, 8, 6
Unilateral Leg Extension
12, 8, 6
Back Squat
12, 8, 6
Unilateral Leg Press
10, 8, 8
Week 5
Read
Elizabeth Sandifer: Neoreaction, a Basilisk (2017)
Part IV (excerpt, pages 87 - 89)
Part V (excerpt, pages 98 - 120)
Watch
Alex Garland: Ex Machina (2015), A24
-
Monday — Shoulders & Triceps
Machine Overhead Press
10, 8, 8
Cable Front Raise
10, 8, 6
One Arm Cable Side Laterals
8, 6, 6
Dip Machine
8, 6, 6
Machine Triceps Extension
8, 6, 8
-
Tuesday — Back & Rear Delts
Reverse Pec Deck
10, 8, 10
Supinated Grip Lat Pulldown
10, 8, 8
Unilateral Frontal Plane Pulldowns
8, 6, 6
Chest Supported Upper Back Row
10, 8, 6
-
Thursday — Chest & Biceps
Incline Dumbbell Press
12, 8, 6
Unilateral Chest Press
8, 8, 6
Pec Deck
8, 8, 8
Preacher Curl Machine
12, 8, 6
Dumbbell Hammer Curls
8, 8, 8
-
Saturday — Legs
Calf Press
12, 8, 6, 6 — two sets to failure
Lying Leg Curl
12, 8, 8
Unilateral Leg Extension
12, 8, 8
Back Squat
12, 8, 8
Unilateral Leg Press
12, 6, 8
Week 6
Read
Ben Fong: Toward a Socialist Minimalism (2023), Damage Magazine
Joshua Citarella: The Platform Wars (2023)
Watch
Jacob Hurwitz-Goodman: The Day FaceBook Ruined the Internet (2021), New York Times
-
Monday — Shoulders & Triceps
Machine Overhead Press
12, 8, 6
Cable Front Raise
12, 8, 8
One Arm Cable Side Laterals
8, 6, 8
Dip Machine
8, 6, 6
Machine Triceps Extension
8, 6, 8, 6 — back off set
-
Tuesday — Back & Rear Delts
Reverse Pec Deck
10, 8, 10
Supinated Grip Lat Pulldown
12, 8, 8
Unilateral Frontal Plane Pulldowns
10, 8, 8
Chest Supported Upper Back Row
12, 6, 8
-
Thursday — Chest & Biceps
Incline Dumbbell Press
12, 8, 8
Unilateral Chest Press
8, 6, 8
Pec Deck
10, 8, 8
Preacher Curl Machine
12, 10, 8
Dumbbell Hammer Curls
10, 8, 8
-
Saturday — Legs
Calf Press
12, 8, 8, 6 — two sets to failure
Lying Leg Curl
12, 8, 8, 6 — back off set
Unilateral Leg Extension
12, 8, 10
Back Squat
12, 8, 8
Unilateral Leg Press
10, 8, 8
Week 7
Read
Vincent Bevins: If We Burn (2023), Public Affairs
Introduction (pages 1 -7)
Chapter 1: Learning to Protest (pages 11 - 20)
(read up to “Under the Paving Stones”)
Watch
Vincent Bevins: The Missing Revolution of the 2010’s (2024), Novara Media
-
Monday — Shoulders & Triceps
Machine Overhead Press
12, 8, 8
Cable Front Raise
12, 10, 8
One Arm Cable Side Laterals
10, 8, 6
Dip Machine
10, 8, 6
Machine Triceps Extension
6, 6, 6, 6 — back off set
-
Tuesday — Back & Rear Delts
Reverse Pec Deck
12, 10, 10
Supinated Grip Lat Pulldown
12, 10, 8
Unilateral Frontal Plane Pulldowns
10, 10, 8
Chest Supported Upper Back Row
12, 8, 8
-
Thursday — Chest & Biceps
Incline Dumbbell Press
12, 8, 8
Unilateral Chest Press
10, 8, 10
Pec Deck
10, 8, 8
Preacher Curl Machine
12, 10, 8
Dumbbell Hammer Curls
12, 8, 10
-
Saturday — Legs
Calf Press
12, 10, 8, 6 — two sets to failure
Lying Leg Curl
12, 8, 10, 6 — back off set
Unilateral Leg Extension
12, 10, 10
Back Squat
12, 8, 8
Unilateral Leg Press
10, 6, 8
Week 8
Read
Vincent Bevins: If We Burn (2023)
Chapter 1: Learning to Protest (pages 20 - 31)
(resume at “Under the Paving Stones”)
Chapter 2: Mayara and Fernando (pages 33 - 48)
-
Monday — Shoulders & Triceps
Machine Overhead Press
12, 8, 10
Cable Front Raise
12, 10, 10
One Arm Cable Side Laterals
10, 8, 8
Dip Machine
12, 8, 6
Machine Triceps Extension
6, 6, 6, 6 — back off set
-
Tuesday — Back & Rear Delts
Reverse Pec Deck
12, 10, 8
Supinated Grip Lat Pulldown
12, 10, 8
Unilateral Frontal Plane Pulldowns
10, 10, 8
Chest Supported Upper Back Row
12, 8, 6
-
Thursday — Chest & Biceps
Incline Dumbbell Press
12, 8, 8
Unilateral Chest Press
12, 8, 10
Pec Deck
10, 10, 8
Preacher Curl Machine
12, 10, 8
Dumbbell Hammer Curls
12, 8, 10
-
Saturday — Legs
Calf Press
12, 8, 6, 6 — two sets to failure
Lying Leg Curl
12, 8, 8, 6 — back off set
Unilateral Leg Extension
12, 8, 6
Back Squat
12, 8, 6
Unilateral Leg Press
10, 6, 8
Week 9
Read
Vincent Bevins: If We Burn (2023)
Chapter 6: A Social Network (pages 87 - 95)
Listen
True Anon: Burn After Reading (2023)
-
Monday — Chest, Shoulders & Triceps
Converging Chest Press
3x 10
One Arm Cable Side Laterals
3x 10
Cross Body Tricep Extension
3x 10
One Arm Incline Tricep Extension
3x 10
-
Tuesday — Back & Biceps
One Arm Lat Pulldowns
3x 10
Barbell Row, Smith Machine
3x 10
Cable Curls
3x 10
Zottman Curls
3x 10
-
Thursday — Legs
Calf Press
3x 10
Lying Leg Curl
3x 10
Leg Extension
3x 10
Hip Thrust
3x 10
Leg Press
3x 10
-
Friday — Arms
Alternating Dumbbell Curls
3x 10
Close Grip Bench Press
3x 10
One Arm Machine Preacher Curls
3x 10
Rope Hammer Curls
3x 10
Barbell Wrist Curl
3x 10
Week 10
Read
Vincent Bevins: If We Burn (2023)
Chapter 17: I was in the 212 (pages 217 - 222)
Marc Andressen: The Techno-Optimist Manifesto (2023)
(resume at “Energy”)
-
Monday — Chest, Shoulders & Triceps
Converging Chest Press
10, 8, 6, 8 — back off set
One Arm Cable Side Laterals
10, 10, 8, 8 — two sets to failure
Cross Body Tricep Extension
10, 8, 8, 8 — two sets to failure
One Arm Incline Tricep Extension
10, 8, 8, 8 — two sets to failure
-
Tuesday — Back & Biceps
One Arm Lat Pulldowns
10, 6, 8
Barbell Row, Smith Machine
10, 8, 6
Cable Curls
12, 6, 8, 8 — two sets to failure
Zottman Curls
8, 8, 10, 10 — two sets to failure
-
Thursday — Legs
Calf Press
12, 8, 8
Lying Leg Curl
12, 10, 10
Leg Extension
12, 10, 10
Hip Thrust
10, 10, 8
Leg Press
12, 8, 10
-
Friday — Arms
Alternating Dumbbell Curls
10, 6, 8, 8 — two sets to failure
Close Grip Bench Press
12, 8, 6, 8 — back off set
One Arm Machine Preacher Curls
10, 6, 8, 8 — two sets to failure
Rope Hammer Curls
10, 6, 8
Barbell Wrist Curl
12, 6, 8
Week 11
Read
Andrew Norman Wilson: It’s Not What the World Needs Right Now (2024), The Baffler
Watch
Todd Field: Tár (2022), Focus Features
-
Monday — Chest, Shoulders & Triceps
Converging Chest Press
12, 8, 6, 8 — back off set
One Arm Cable Side Laterals
12, 8, 8, 8 — two sets to failure
Cross Body Tricep Extension
10, 6, 8, 8 — two sets to failure
One Arm Incline Tricep Extension
8, 8, 10, 8 — two sets to failure
-
Tuesday — Back & Biceps
One Arm Lat Pulldowns
10, 6, 8
Barbell Row, Smith Machine
8, 6, 8
Cable Curls
10, 6, 8, 8 — two sets to failure
Zottman Curls
6, 6, 8, 8 — two sets to failure
-
Thursday — Legs
Calf Press
10, 6, 8
Lying Leg Curl
10, 6, 8
Leg Extension
10, 6, 8
Hip Thrust
10, 8, 6
Leg Press
10, 6, 8
-
Friday — Arms
Alternating Dumbbell Curls
10, 6, 8, 8 — two sets to failure
Close Grip Bench Press
12, 8, 6, 8 — back off set
One Arm Machine Preacher Curls
8, 6, 8, 8 — two sets to failure
Rope Hammer Curls
10, 6, 8
Barbell Wrist Curl
10, 8, 8
Week 12
Read
The Dark Forest Anthology of the Internet (2024)
Foreward (pages 7 -10)
Joshua Citarella: We Need New Platforms to Tell New Stories (pages 65 - 69)
Yancey Strickler: The Post Individual (pages 167 - 189)
Watch
Caroline Busta: Counterculture Is Not Dead, It's Just Sleeping in a Dark Forest (2021), The Stoa
-
Monday — Chest, Shoulders & Triceps
Converging Chest Press
12, 8, 4, 8 — back off set
One Arm Cable Side Laterals
10, 6, 8, 8 — two sets to failure
Cross Body Tricep Extension
10, 6, 8, 8 — two sets to failure
One Arm Incline Tricep Extension
8, 6, 8, 8 — two sets to failure
-
Tuesday — Back & Biceps
One Arm Lat Pulldowns
10, 6, 8
Barbell Row, Smith Machine
6, 4, 6
Cable Curls
10, 6, 8, 8 — two sets to failure
Zottman Curls
6, 4, 8, 8 — two sets to failure
-
Thursday — Legs
Calf Press
10, 6, 8
Lying Leg Curl
10, 6, 8
Leg Extension
10, 6, 8
Hip Thrust
10, 6, 8
Leg Press
10, 6, 8
-
Friday — Arms
Alternating Dumbbell Curls
10, 6, 8, 8 — two sets to failure
Close Grip Bench Press
12, 8, 4, 8 — back off set
One Arm Machine Preacher Curls
6, 4, 8, 8 — two sets to failure
Rope Hammer Curls
10, 6, 8
Barbell Wrist Curl
10, 6, 8
Week 13
Read
Vincent Bevins: If We Burn (2023)
Chapter 20: Reconstructing the Past (pages 257 - 273)
(read up to “Representation Matters”)
Watch
Josh Kline: Unfolding Disasters of Climate Change and AI (2023), Art Forum
-
Monday — Chest, Shoulders & Triceps
Converging Chest Press
12, 8, 6, 8 — back off set
One Arm Cable Side Laterals
10, 8, 6, 8 — two sets to failure
Cross Body Tricep Extension
10, 6, 8, 8 — two sets to failure
One Arm Incline Tricep Extension
10, 8, 8, 8 — two sets to failure
-
Tuesday — Back & Biceps
One Arm Lat Pulldowns
10, 6, 8
Barbell Row, Smith Machine
6, 4, 6
Cable Curls
10, 6, 8, 8 — two sets to failure
Zottman Curls
6, 4, 8, 8 — two sets to failure
-
Thursday — Legs
Calf Press
10, 6, 8
Lying Leg Curl
10, 6, 8
Leg Extension
10, 6, 8
Hip Thrust
10, 6, 8
Leg Press
10, 6, 8
-
Friday — Arms
Alternating Dumbbell Curls
10, 6, 8, 8 — two sets to failure
Close Grip Bench Press
12, 8, 4, 8 — back off set
One Arm Machine Preacher Curls
6, 4, 8, 8 — two sets to failure
Rope Hammer Curls
10, 6, 8
Barbell Wrist Curl
10, 8, 10
Week 14
Read
Vincent Bevins: If We Burn (2023)
Chapter 20: Reconstructing the Past (pages 273 - 279)
(resume at “Representation Matters”)
Chapter 21: Building the Future (pages 281 - 286)
Watch
Peter Turchin: Is The West Heading Towards Social Breakdown? (2023), Novara Media
-
Monday — Chest, Shoulders & Triceps
Converging Chest Press
12, 8, 4, 8 — back off set
One Arm Cable Side Laterals
10, 6, 8, 8 — two sets to failure
Cross Body Tricep Extension
10, 6, 8, 8 — two sets to failure
One Arm Incline Tricep Extension
10, 6, 8, 8 — two sets to failure
-
Tuesday — Back & Biceps
One Arm Lat Pulldowns
10, 6, 8
Barbell Row, Smith Machine
6, 4, 6
Cable Curls
10, 6, 8, 8 — two sets to failure
Zottman Curls
6, 4, 8, 8 — two sets to failure
-
Thursday — Legs
Calf Press
10, 6, 8
Lying Leg Curl
10, 6, 8
Leg Extension
10, 6, 8
Hip Thrust
10, 6, 8
Leg Press
10, 6, 8
-
Friday — Arms
Alternating Dumbbell Curls
10, 6, 8, 8 — two sets to failure
Close Grip Bench Press
12, 8, 4, 8 — back off set
One Arm Machine Preacher Curls
6, 4, 8, 8 — two sets to failure
Rope Hammer Curls
10, 6, 8
Barbell Wrist Curl
10, 8, 10
Week 15
Read
Dustin Guastella: Anti-Social Socialism Club (2023), Damage Magazine
Amber A’Lee Frost: Dirtbag (2023)
Afterword (pages 263 - 267)
-
Monday — Chest, Shoulders & Triceps
Converging Chest Press
10, 8, 6, 8 — back off set
One Arm Cable Side Laterals
10, 6, 8, 8 — two sets to failure
Cross Body Tricep Extension
10, 6, 8, 8 — two sets to failure
One Arm Incline Tricep Extension
10, 6, 8, 8 — two sets to failure
-
Tuesday — Back & Biceps
One Arm Lat Pulldowns
10, 6, 8
Barbell Row, Smith Machine
6, 6, 6
Cable Curls
10, 6, 8, 8 — two sets to failure
Zottman Curls
6, 6, 8, 8 — two sets to failure
-
Thursday — Legs
Calf Press
10, 6, 8
Lying Leg Curl
10, 6, 8
Leg Extension
10, 6, 8
Hip Thrust
10, 6, 8
Leg Press
10, 6, 8
-
Friday — Arms
Alternating Dumbbell Curls
10, 6, 8, 8 — two sets to failure
Close Grip Bench Press
12, 8, 6, 8 — back off set
One Arm Machine Preacher Curls
6, 4, 8, 8 — two sets to failure
Rope Hammer Curls
10, 6, 8
Barbell Wrist Curl
10, 8, 10
Extra Credit
Jo Freeman: The Tyranny of Structurelessness (1970)
Louis Theroux: S01E07 “Survivalists”
Art Forum: The United States of America v. Steven Kurtz
Gilbert: The Sensei’s Subscription Services… (2024), DIS
Elle Griffin: No One Buys Books (2024), The Elysian Press
Alex Garland: Civil War (2024), A24
***
Just the Syllabus:
Week 1
Read
Amber A’Lee Frost: Dirtbag (2023), St. Martin’s Press
Introduction (pages 1 -16)
Chapter 2: Men with Shovels and Perverts of Interest (pages 47 - 82)
Listen
Amber A’Lee Frost on Dirtbag
Week 2
Read
CIA: Simple Sabotage Field Manual (1944)
General Interference with Organizations and Production (page 28)
Amber A’Lee Frost: All Worked Up and Nowhere to Go (2017), The Baffler
Watch
Amber A'Lee Frost: Mutual Aid Can't Transform Society, Jacobin Magazine
Week 3
Read
Elizabeth Sandifer: Neoreaction, a Basilisk (2017), Eruditorum Press
Part I (pages 5 - 33)
Catherine Liu: The Alt-Right’s Place in the Culture Industry (2017), LA Review of Books
Week 4
Read
Elizabeth Sandifer: Neoreaction, a Basilisk (2017)
Part II (pages 34 - 57)
Marc Andressen: The Techno-Optimist Manifesto (2023)
(all sections up to “Energy”)
Week 5
Read
Elizabeth Sandifer: Neoreaction, a Basilisk (2017)
Part IV (excerpt, pages 87 - 89)
Part V (excerpt, pages 98 - 120)
Watch
Alex Garland: Ex Machina (2015), A24
Week 6
Read
Ben Fong: Toward a Socialist Minimalism (2023), Damage Magazine
Joshua Citarella: The Platform Wars (2023)
Watch
Jacob Hurwitz-Goodman: The Day FaceBook Ruined the Internet (2021), New York Times
Week 7
Read
Vincent Bevins: If We Burn (2023), Public Affairs
Introduction (pages 1 -7)
Chapter 1: Learning to Protest (pages 11 - 20)
(read up to “Under the Paving Stones”)
Watch
Vincent Bevins: The Missing Revolution of the 2010’s (2024), Novara Media
Week 8
Read
Vincent Bevins: If We Burn (2023)
Chapter 1: Learning to Protest (pages 20 - 31)
(resume at “Under the Paving Stones”)
Chapter 2: Mayara and Fernando (pages 33 - 48)
Week 9
Read
Vincent Bevins: If We Burn (2023)
Chapter 6: A Social Network (pages 87 - 95)
Listen
True Anon: Burn After Reading (2023)
Week 10
Read
Vincent Bevins: If We Burn (2023)
Chapter 17: I was in the 212 (pages 217 - 222)
Marc Andressen: The Techno-Optimist Manifesto (2023)
(resume at “Energy”)
Week 11
Read
Andrew Norman Wilson: It’s Not What the World Needs Right Now (2024), The Baffler
Watch
Todd Field: Tár (2022), Focus Features
Week 12
Read
The Dark Forest Anthology of the Internet (2024)
Foreward (pages 7 -10)
Joshua Citarella: We Need New Platforms to Tell New Stories (pages 65 - 69)
Yancey Strickler: The Post Individual (pages 167 - 189)
Watch
Caroline Busta: Counterculture Is Not Dead, It's Just Sleeping in a Dark Forest (2021), The Stoa
Week 13
Read
Vincent Bevins: If We Burn (2023)
Chapter 20: Reconstructing the Past (pages 257 - 273)
(read up to “Representation Matters”)
Watch
Josh Kline: Unfolding Disasters of Climate Change and AI (2023), Art Forum
Week 14
Read
Vincent Bevins: If We Burn (2023)
Chapter 20: Reconstructing the Past (pages 273 - 279)
(resume at “Representation Matters”)
Chapter 21: Building the Future (pages 281 - 286)
Watch
Peter Turchin: Is The West Heading Towards Social Breakdown? (2023), Novara Media
Week 15
Read
Dustin Guastella: Anti-Social Socialism Club (2023), Damage Magazine
Amber A’Lee Frost: Dirtbag (2023)
Afterword (pages 263 - 267)
***
