Joshua Citarella
patreon
Fitness Program & Syllabus: Summer 2023
🕑 Added 2023-07-06 13:30:04 +0000 UTC
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, 2023 list), go back and learn those foundational themes before attempting this course. This is intellectual hypertrophy training along the core themes established in the 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 followed by 20 minutes of cardio. 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!
Instructions
In this program you are using progressive overload (increasing the weight after each set) and lifting until failure on the final set. Rest 2 minutes between each set and each exercise. Your third set should be loaded with an amount that you can only complete 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 put you out for several weeks.
For each new movement, the first week is about finding the amount of weight you can comfortably move at that 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 will see progress.
Lift slowly and control the tempo. Descend carefully and get a 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: During some weeks your total number of sets will vary. 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. 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. If you’re embarking on this project, you hopefully have some nutritional knowledge already. Proper diet will be the topic of another long form post in the future, but for now keep these very basic principles in mind: 1 gram of protein per pound of body weight + balanced macros of carbs and fat. I recommend the Cronometer app for tracking nutrition. If you haven’t done this before, you will learn a lot in the first week. (You may not know what your real habits are.) Calculate your maintenance level calories and adjust as needed for your goals.
This is a 15 week semester long fitness program. Don’t do it for more than 15 weeks. Ideally you are rotating most exercises every 8-10 weeks to maximize results. This program is biased toward aesthetic development of the upper body. Ideally, it should be preceded and followed by upper/lower splits.
Advice
Exercise is a good way to regulate your life. One week, you’re in a killer show and you feel on top of the world. The next week, you’re in debt and there’s nothing on the wall. Creative careers have ups and downs. But a 45 pound plate is always a 45 pound plate. No matter how you’re feeling about your work, day to day, the iron is the same every week. Making linear progress helps to keep your eyes set on the long term goal and helps you to overcome unpredictable hurdles.
Similarly, living your life through an obsession with social media or politics, is a bad hobby which usually leads to poor mental health outcomes. Everyone on the left, right, up, down and sideways can benefit from self care activities like “cleaning your room”. But contrary to Peterson, the point of self maintenance is to better keep your eyes set on the long term goal (art, politics or otherwise), not to pretend that it doesn’t exist.
Creative careers and big political shifts both last a lifetime. They don’t happen in a single news-cycle. Neoliberalism took almost 40 years to enact and it has lasted another 40 since. Having a consistent practice (both artistic and physical) will help keep you occupied in the short term so you don’t burn out in the long term.
Super Secret Syllabus v.2023 — Summer
This syllabus is drawn from materials discussed in the Discord and videos reviewed on the Twitch 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
Catherine Liu: Virtue Hoarders (2021), University of Minnesota Press
Introduction (pages 1-16)
Chapter 1: “Transgressing” the Boundaries of Professionalism (pages 17-34)
Listen
Catherine Liu on the Professional Managerial Class
-
Monday
Incline Bench Press (Smith Machine)
3 x 10
Chest Press Machine
3 x 10
High to Low Cable Fly
3 x 10
Dumbbell Preacher Curls
3 x 10
Hammer Curls
3 x 10
-
Tuesday
Leg Extensions
3 x 10
Hack Squat Machine
3 x 10
Lying Leg Curls
3 x10
Barbell Hip Thrusts or Glute Bridge Machine
3 x10
Calf Raises (Smith Machine)
3x10
-
Wednesday
20 minutes cardio
-
Thursday
Machine Overhead Press
3 x 10
Lateral Raise Machine
3 x 10
Cable Side Laterals
2 x 10
Tricep Extension Machine
3 x 10
-
Friday
Wide Grip Pull Downs
3 x 10
Cable Rows (w/ Lat Pulldown Attachment)
3 x 10
Incline Dumbbell Row
3 x10
Reverse Pec Deck
3 x 10
-
Saturday
20 minutes cardio
-
Sunday
20 minutes cardio
Week 2
Read
Catherine Liu: Virtue Hoarders (2021)
Chapter 2: The PMC Has Children (pages 35-44)
Watch
Ingrid Goes West (2017), 98 min.
-
Monday
Incline Bench Press (Smith Machine)
10, 6, 8
Chest Press Machine
10, 6, 8
High to Low Cable Fly
10, 8, 10
Dumbbell Preacher Curls
10, 8, 10
Hammer Curls
10, 8, 10
-
Tuesday
Leg Extensions
12, 8, 10
Hack Squat Machine
10, 6, 8
Lying Leg Curls
8, 8, 8
Barbell Hip Thrusts or Glute Bridge Machine
10, 6, 8
Calf Raises (Smith Machine)
12, 10, 10
-
Wednesday
20 minutes cardio
-
Thursday
Machine Overhead Press
10, 6, 8
Lateral Raise Machine
10, 8, 10
Cable Side Laterals
8, 10
Tricep Extension Machine
10, 8, 10
-
Friday
Wide Grip Pull Downs
12, 8, 10
Cable Rows (w/ Lat Pulldown Attachment)
12, 8, 10
Incline Dumbbell Row
10, 6, 8
Reverse Pec Deck
10, 8, 10'
-
Saturday
20 minutes cardio
-
Sunday
20 minutes cardio
Week 3
Read
Catherine Liu: Virtue Hoarders (2021)
Chapter 3: The PMC Reads a Book (pages 45-55)
Watch
Vivek Chibber: Rescuing the Left From Its Obsession With Culture
-
Monday
Incline Bench Press (Smith Machine)
12, 8, 6
Chest Press Machine
12, 8, 6
High to Low Cable Fly
10, 6, 10
Dumbbell Preacher Curls
10, 6, 8
-
Tuesday
Leg Extensions
12, 8, 10
Hack Squat Machine
12, 8, 6
Lying Leg Curls
8, 8, 8
Barbell Hip Thrusts or Glute Bridge Machine
12, 8, 6
Calf Raises (Smith Machine)
10, 8, 8
-
Wednesday
20 minutes cardio
-
Thursday
Machine Overhead Press
12, 8, 6
Lateral Raise Machine
12, 8, 10
Cable Side Laterals
10, 8
Tricep Extension Machine
10, 6, 8
-
Friday
Wide Grip Pull Downs
10, 6, 8
Cable Rows (w/ Lat Pulldown Attachment)
10, 6, 8
Incline Dumbbell Row
12, 8, 6
Reverse Pec Deck
10, 6, 8
-
Saturday
20 minutes cardio
-
Sunday
20 minutes cardio
Week 4
Read
Catherine Liu: Virtue Hoarders (2021)
Conclusion (pages 73-77)
Barbara & John Ehrenreich: A Case Study in Professional Managerial Class Radicalism (pages 7-22), in Radical America, vol. 11 no. 3 (1976)
-
Monday
Incline Bench Press (Smith Machine)
12, 8, 6, 8 — back off set
Chest Press Machine
12, 8, 6, 8 — back off set
High to Low Cable Fly
10, 6, 10
Dumbbell Preacher Curls
10, 6, 8, 8 — back off set
Hammer Curls
10, 6, 8, 8 — back off set
-
Tuesday
Leg Extensions
10, 6, 8, 8 — back off set
Hack Squat Machine
12, 8, 6
Lying Leg Curls
8, 8, 8
Barbell Hip Thrusts or Glute Bridge Machine
12, 8, 6
Calf Raises (Smith Machine)
10, 8, 10
-
Wednesday
20 minutes cardio
-
Thursday
Machine Overhead Press
12, 8, 6, 8 — back off set
Lateral Raise Machine
10, 6, 8
Cable Side Laterals
10, 8
Tricep Extension Machine
10, 6, 8, 8 — back off set
-
Friday
Wide Grip Pull Downs
12, 8, 6, 8 — back off set
Cable Rows (w/ Lat Pulldown Attachment)
10, 6, 8
Incline Dumbbell Row
12, 8, 6, 8 — back off set
Reverse Pec Deck
10, 6, 8, 8 — back off set
-
Saturday
20 minutes cardio
-
Sunday
20 minutes cardio
Week 5
Read
Ben Davis: Art in the After-Culture (2022), Haymarket Books
Prologue + introduction (pages ix-8)
Chapter 3: From Art Museum to Art Attraction (pages 78-90)
Watch
Catherine Liu: What is Trauma in a Digital Age?
-
Monday
Incline Bench Press (Smith Machine)
12, 6, 6, 8 — back off set
Chest Press Machine
12, 8, 8, 8 — back off set
High to Low Cable Fly
10, 6, 8
Dumbbell Preacher Curls
10, 6, 6, 8 — back off set
Hammer Curls
10, 6, 6, 8 — back off set
-
Tuesday
Leg Extensions
10, 6, 8, 8 — back off set
Hack Squat Machine
12, 10, 8
Lying Leg Curls
6, 6, 6
Barbell Hip Thrusts or Glute Bridge Machine
12, 8, 6, 6 — back off set
Calf Raises (Smith Machine)
12, 10, 8
-
Wednesday
20 minutes cardio
-
Thursday
Machine Overhead Press
12, 10, 8, 10 — back off set
Lateral Raise Machine
12, 6, 8
Cable Side Laterals
12, 8
Tricep Extension Machine
10, 8, 10, 8 — back off set
-
Friday
Wide Grip Pull Downs
12, 8, 6, 8 — back off set
Cable Rows (w/ Lat Pulldown Attachment)
10, 8, 10
Incline Dumbbell Row
12, 8, 8, 8
Reverse Pec Deck
10, 6, 8, 8
-
Saturday
20 minutes cardio
-
Sunday
20 minutes cardio
Week 6
Read
Dena Yago: Content Industrial Complex (2018), e-Flux
Watch
The Future of Critique: Memes vs. Museums at Bundeskunsthalle
-
Monday
Incline Bench Press (Smith Machine)
12, 8, 6, 8 — back off set
Chest Press Machine
12, 8, 6, 6 — back off set
High to Low Cable Fly
12, 6, 8
Dumbbell Preacher Curls
10, 6, 8, 8 — back off set
Hammer Curls
10, 6, 8, 8 — back off set
-
Tuesday
Leg Extensions
10, 6, 8, 8 — back off set
Hack Squat Machine
12, 10, 8
Lying Leg Curls
6, 6, 6
Barbell Hip Thrusts or Glute Bridge Machine
12, 8, 6, 8 — back off set
Calf Raises (Smith Machine)
10, 8, 10
-
Wednesday
20 minutes cardio
-
Thursday
Machine Overhead Press
12, 8, 6, 8 — back off set
Lateral Raise Machine
10, 6, 8, 8 — back off set
Cable Side Laterals
10, 8, 8 — back off set
Tricep Extension Machine
10, 6, 8, 8 — back off set
-
Friday
Wide Grip Pull Downs
12, 8, 6, 8 — back off set
Cable Rows (w/ Lat Pulldown Attachment)
10, 6, 8
Incline Dumbbell Row
12, 10, 6, 8 — back off set
Reverse Pec Deck
10, 6, 10, 8 — back off set
-
Saturday
20 minutes cardio
-
Sunday
20 minutes cardio
Week 7
Read
Ben Davis: Art in the After-Culture (2022)
Chapter 5: Anarchist in the Network (pages 113-132)
Listen
New Models: Loss of Distinction w/ art critic Ben Davis (NM63)
-
Monday
Incline Bench Press (Smith Machine)
12, 8, 5, 8 — back off set
Chest Press Machine
12, 8, 5, 8 — back off set
High to Low Cable Fly
10, 6, 8
Dumbbell Preacher Curls
12, 8, 6, 6 — back off set
Hammer Curls
12, 8, 10, 8 — back off set
-
Tuesday
Leg Extensions
10, 6, 8, 8 — back off set
Hack Squat Machine
12, 10, 8
Lying Leg Curls
5, 5, 5
Barbell Hip Thrusts or Glute Bridge Machine
12, 8, 5, 8 — back off set
Calf Raises (Smith Machine)
12, 10, 8
-
Wednesday
20 minutes cardio
-
Thursday
Machine Overhead Press
12, 8, 5, 8 — back off set
Lateral Raise Machine
10, 6, 8, 10 — back off set
Cable Side Laterals
10, 6, 6
Tricep Extension Machine
12, 6, 6, 8 — back off set
-
Friday
Wide Grip Pull Downs
12, 8, 5, 8 — back off set
Cable Rows (w/ Lat Pulldown Attachment)
10, 6, 10
Incline Dumbbell Row
12, 8, 5, 8 — back off set
Reverse Pec Deck
12, 6, 10, 10 — back off set
-
Saturday
20 minutes cardio
-
Sunday
20 minutes cardio
Week 8
Read
Ben Davis: Art in the After-Culture (2022)
Chapter 7: The Mirror of Conspiracy (pages 178-204)
Epilogue (pages 224-227)
Listen
New Models: Bonn Afterhours w/ Joshua Citarella & Dena Yago (2022)
-
Monday
Machine Shoulder Press
3x10
Cable Y-Raise
3x10
Lateral Raise w/ Incline Bench
3x10
Cable Upright Rows
3x10
-
Tuesday
One Arm Lat Pulldowns
3x10
Wide Grip Pulldowns
3x10
T-bar Row
3x10
Reverse Pec Deck
3x10
-
Wednesday
20 minutes cardio
-
Thursday
Incline Bench Press (Smith Machine)
3x10
Flat Dumbbell Flyes
3x10
Dumbbell Curls
3x10
Hammer Curls
3x10
Cross Body Tricep Extension
3x10
Dip Machine
3x10
-
Friday
Leg Extensions
3x10
Seated Leg Curls
3x10
Back Squats
3x10
Calf Press Machine
3x10
-
Saturday
20 minutes cardio
-
Sunday
20 minutes cardio
Week 9
Read
Neal Stephenson: Snow Crash (1992)
Chapter 1 (pages 1-15)
Balaji Srinivasan: The Network State: Summary (2021)
Watch
Jacob Hurwitz-Goodman: Syzygy (2023) on Dis.art
-
Monday
Machine Shoulder Press
10, 6, 8
Cable Y-Raise
10, 8, 8
Lateral Raise w/ Incline Bench
10, 8, 8
Cable Upright Rows
10, 8, 8
-
Tuesday
One Arm Lat Pulldowns
10, 6, 8
Wide Grip Pulldowns
10, 8, 8
T-bar Row
10, 6, 8
Reverse Pec Deck
10, 8, 10
-
Wednesday
20 minutes cardio
-
Thursday
Incline Bench Press (Smith Machine)
10, 6, 8
Flat Dumbbell Flyes
10, 6, 8
Dumbbell Curls
10, 8, 10
Hammer Curls
10, 8, 10
Cross Body Tricep Extension
10, 8, 10
Dip Machine
10, 6, 8
-
Friday
Leg Extensions
10, 8, 8
Seated Leg Curls
10, 8, 10
Back Squats
10, 6, 8
Calf Press Machine
12, 10, 10
-
Saturday
20 minutes cardio
-
Sunday
20 minutes cardio
Week 10
Read
Neal Stephenson: Snow Crash (1992)
Chapter 2 (pages 16-23)
Balaji Srinivasan: A Bipolar America and a Tripolar Triangle (2021)
Mont Pelerin Society: Statement of Aims (1947)
Watch
The Future of Critique: Where’s the public in the Metaverse? (2022)
-
Monday
Machine Shoulder Press
10, 8, 8
Cable Y-Raise
10, 8, 10
Lateral Raise w/ Incline Bench
10, 8, 10
Cable Upright Rows
12, 10, 8
-
Tuesday
One Arm Lat Pulldowns
10, 6, 8
Wide Grip Pulldowns
10, 6, 8
T-bar Row
12, 8, 8
Reverse Pec Deck
12, 8, 10
-
Wednesday
20 minutes cardio
-
Thursday
Incline Bench Press (Smith Machine)
10, 6, 8
Flat Dumbbell Flyes
10, 8, 8
Dumbbell Curls
10, 8, 10
Hammer Curls
10, 8, 10
Cross Body Tricep Extension
12, 10, 10
Dip Machine
12, 8, 8
-
Friday
Leg Extensions
10, 8, 10
Seated Leg Curls
12, 8, 10
Back Squats
10, 6, 8
Calf Press Machine
12, 10, 10
-
Saturday
20 minutes cardio
-
Sunday
20 minutes cardio
Week 11
Read
Neal Stephenson: Snow Crash (1992)
Chapter 3 (pages 24-31)
Watch
Swiss Institute: Sean Monahan, Amber A’Lee Frost & Daniel Keller (2016)
-
Monday
Machine Shoulder Press
12, 8, 6
Cable Y-Raise
10, 6, 8, 10
Lateral Raise w/ Incline Bench
10, 6, 8, 8 — back off set
Cable Upright Rows
10, 6, 8, 8 — back off set
-
Tuesday
One Arm Lat Pulldowns
12, 8, 10
Wide Grip Pulldowns
10, 8, 10
T-bar Row
12, 8, 8, 8 — back off set
Reverse Pec Deck
12, 10, 10
-
Wednesday
20 minutes cardio
-
Thursday
Incline Bench Press (Smith Machine)
10, 6, 8
Flat Dumbbell Flyes
12, 10, 10
Dumbbell Curls
10, 8, 10, 8 — back off set
Hammer Curls
10, 8, 10
Cross Body Tricep Extension
10, 10, 10
Dip Machine
10, 8, 8
-
Friday
Leg Extensions
10, 8, 10, 8 — back off set
Seated Leg Curls
10, 8, 10, 10 — back off set
Back Squats
12, 8, 8
Calf Press Machine
10, 8, 8
-
Saturday
20 minutes cardio
-
Sunday
20 minutes cardio
Week 12
Read
Neal Stephenson: Snow Crash (1992)
Chapter 4 (pages 32-39)
Play
Half Earth Socialism: A Planetary Crisis Planning Game (2022)
-
Monday
Machine Shoulder Press
12, 8, 8
Cable Y-Raise
10, 8, 10, 8 — back off set
Lateral Raise w/ Incline Bench
10, 6, 8, 8 — back off set
Cable Upright Rows
10, 6, 8, 8 — back off set
-
Tuesday
One Arm Lat Pulldowns
10, 6, 8
Wide Grip Pulldowns
10, 6, 8
T-bar Row
12, 6, 8, 8 — back off set
Reverse Pec Deck
10, 8, 8
-
Wednesday
20 minutes cardio
-
Thursday
Incline Bench Press (Smith Machine)
10, 6, 8
Flat Dumbbell Flyes
12, 6, 8
Dumbbell Curls
10, 8, 10, 10 — back off set
Hammer Curls
10, 8, 10
Cross Body Tricep Extension
10, 8, 10, 8 — back off set
Dip Machine
12, 8, 10
-
Friday
Leg Extensions
10, 8, 10, 10 — back off set
Seated Leg Curls
10, 8, 10, 8 — back off set
Back Squats
12, 8, 8
Calf Press Machine
10, 8, 10
-
Saturday
20 minutes cardio
-
Sunday
20 minutes cardio
Week 13
Read
Inhabit.global (2020)
Watch
How to Blow Up a Pipeline (2022)
-
Monday
Machine Shoulder Press
12, 8, 6
Cable Y-Raise
12, 8, 6, 8 — back off set
Lateral Raise w/ Incline Bench
10, 6, 8, 10 — back off set
Cable Upright Rows
12, 6, 8, 8 — back off set
-
Tuesday
One Arm Lat Pulldowns
12, 8, 6
Wide Grip Pulldowns
8, 6, 6
T-bar Row
8, 5, 6, 5 — back off set
Reverse Pec Deck
12, 6, 8
-
Wednesday
20 minutes cardio
-
Thursday
Incline Bench Press (Smith Machine)
12, 8, 5
Flat Dumbbell Flyes
10, 6, 8, 6 — back off set
Dumbbell Curls
10, 6, 8, 8 — back off set
Hammer Curls
10, 8, 12
Cross Body Tricep Extension
10, 6, 8, 8 — back off set
Dip Machine
10, 8, 6
-
Friday
Leg Extensions
12, 6, 8, 10 — back off set
Seated Leg Curls
12, 6, 8, 8 — back off set
Back Squats
12, 8, 5
Calf Press Machine
12, 10, 8
-
Saturday
20 minutes cardio
-
Sunday
20 minutes cardio
Week 14
Read
Matt Goerzen: Notes Toward the Memes of Production (2017)
Watch
The Future of Critique: Keynote from New Models (2022)
-
Monday
Machine Shoulder Press
12, 8, 8, 8 — back off set
Cable Y-Raise
10, 6, 8, 8 — back off set
Lateral Raise w/ Incline Bench
12, 8, 6, 8 — back off set
Cable Upright Rows
12, 8, 8, 8 — back off set
-
Tuesday
One Arm Lat Pulldowns
12, 8, 5
Wide Grip Pulldowns
8, 5, 8, 8 — back off set
T-bar Row
8, 5, 5, 8 — back off set
Reverse Pec Deck
10, 6, 8
-
Wednesday
20 minutes cardio
-
Thursday
Incline Bench Press (Smith Machine)
12, 8, 5, 8 — back off set
Flat Dumbbell Flyes
10, 6, 8, 8 — back off set
Dumbbell Curls
12, 6, 8, 10 — back off set
Hammer Curls
10, 8, 12
Cross Body Tricep Extension
12, 6, 8, 10 — back off set
Dip Machine
8, 5, 8
-
Friday
Leg Extensions
12, 8, 6, 8 — back off set
Seated Leg Curls
10, 6, 8, 8 — back off set
Back Squats
12, 8, 5, 8 — back off set
Calf Press Machine
10, 8, 10
-
Saturday
20 minutes cardio
-
Sunday
20 minutes cardio
Week 15
Watch
Jen Pan: Bernie Deradicalized Me, Jacobin Magazine
If you’ve spent the last few years larping in deranged online politics, this video will be heavier than any other lift.
-
Monday
Machine Shoulder Press
12, 8, 6, 8 — back off set
Cable Y-Raise
12, 6, 10, 8 — back off set
Lateral Raise w/ Incline Bench
12, 8, 8, 8 — back off set
Cable Upright Rows
10, 6, 8, 8 — back off set
-
Tuesday
One Arm Lat Pulldowns
12, 8, 6
Wide Grip Pulldowns
8, 6, 8, 8 — back off set
T-bar Row
6, 5, 5, 8 — back off set
Reverse Pec Deck
10, 6, 8
-
Wednesday
20 minutes cardio
-
Thursday
Incline Bench Press (Smith Machine)
12, 8, 5, 10 — back off set
Flat Dumbbell Flyes
10, 6, 8, 8 — back off set
Dumbbell Curls
10, 6, 8, 8 — back off set
Hammer Curls
10, 8, 10
Cross Body Tricep Extension
12, 6, 8, 10 — back off set
Dip Machine
6, 5, 8
-
Friday
Leg Extensions
12, 8, 6, 6 — back off set
Seated Leg Curls
10, 6, 8, 10 — back off set
Back Squats
12, 8, 6, 8 — back off set
Calf Press Machine
12, 10, 8
-
Saturday
20 minutes cardio
-
Sunday
20 minutes cardio
Extra Credit
Daniel Felstead: The Metaverse in Janky Capitalism (2023) on Dis.art
Dennis Rodman’s Big Bang in Pyongyang (2015)
All the “wellness” products Americans love to buy are sold on both Infowars and Goop (2017)
Hello there farmer - MAGAcommunism music video (2023)
Yung Chomsky: Exercise Machines are Not Fraud (2023)
Yung Chomsky of Physical Fitness and the Left (2022)
Alterations, cardio, bulking & cutting — If this is your first time doing hypertrophy training, just do the program as written. Otherwise, this program will work for both bulking and cutting phases. For bulking: skip the cardio and increase calories. For cutting: reduce calories and start with 20 minutes of cardio x 5 times a week. Increase by 5 minutes every two weeks, up to 40 for a 15 week cut.
Just the Syllabus:
Week 1
Read
Catherine Liu: Virtue Hoarders (2021), University of Minnesota Press
Introduction (pages 1-16)
Chapter 1: “Transgressing” the Boundaries of Professionalism (pages 17-34)
Listen
Catherine Liu on the Professional Managerial Class
Week 2
Read
Catherine Liu: Virtue Hoarders (2021)
Chapter 2: The PMC Has Children (pages 35-44)
Watch
Ingrid Goes West (2017), 98 min.
Week 3
Read
Catherine Liu: Virtue Hoarders (2021)
Chapter 3: The PMC Reads a Book (pages 45-55)
Watch
Vivek Chibber: Rescuing the Left From Its Obsession With Culture
Week 4
Read
Catherine Liu: Virtue Hoarders (2021)
Conclusion (pages 73-77)
Barbara & John Ehrenreich: A Case Study in Professional Managerial Class Radicalism (pages 7-22), in Radical America, vol. 11 no. 3 (1976)
Week 5
Read
Ben Davis: Art in the After-Culture (2022), Haymarket Books
Prologue + introduction (pages ix-8)
Chapter 3: From Art Museum to Art Attraction (pages 78-90)
Watch
Catherine Liu: What is Trauma in a Digital Age?
Week 6
Read
Dena Yago: Content Industrial Complex (2018), e-Flux
Watch
The Future of Critique: Memes vs. Museums at Bundeskunsthalle
Week 7
Read
Ben Davis: Art in the After-Culture (2022)
Chapter 5: Anarchist in the Network (pages 113-132)
Listen
New Models: Loss of Distinction w/ art critic Ben Davis (NM63)
Week 8
Read
Ben Davis: Art in the After-Culture (2022)
Chapter 7: The Mirror of Conspiracy (pages 178-204)
Epilogue (pages 224-227)
Listen
New Models: Bonn Afterhours w/ Joshua Citarella & Dena Yago (2022)
Week 9
Read
Neal Stephenson: Snow Crash (1992)
Chapter 1 (pages 1-15)
Balaji Srinivasan: The Network State: Summary (2021)
Watch
Jacob Hurwitz-Goodman: Syzygy (2023) on Dis.art
Week 10
Read
Neal Stephenson: Snow Crash (1992)
Chapter 2 (pages 16-23)
Balaji Srinivasan: A Bipolar America and a Tripolar Triangle (2021)
Watch
The Future of Critique: Where’s the public in the Metaverse? (2022)
Week 11
Read
Neal Stephenson: Snow Crash (1992)
Chapter 3 (pages 24-31)
Watch
Swiss Institute: Sean Monahan, Amber A’Lee Frost & Daniel Keller (2016)
Week 12
Read
Neal Stephenson: Snow Crash (1992)
Chapter 4 (pages 32-39)
Play
Half Earth Socialism: A Planetary Crisis Planning Game (2022)
Week 13
Read
Inhabit.global (2020)
Watch
How to Blow Up a Pipeline (2022)
Week 14
Read
Matt Goerzen: Notes Toward the Memes of Production (2017)
Watch
The Future of Critique: Keynote from New Models (2022)
Week 15
Watch
Jen Pan: Bernie Deradicalized Me, Jacobin Magazine
If you’ve spent the last few years larping in deranged online politics, this video will be heavier than any other lift.
Comments
Jan
No exercises targeting your abs/core ?
E.W.
Jeff Nippard on YouTube is good for technique videos. Also squat university on YT
Yes
Happy to train through the alcove - EST 🙌
4zero1k
Recommended resource for learning how to properly execute the exercises?
