My Fitness Program & Syllabus 2023

This is an intermediate guide to weight lifting.Week 1ReadCatherine Liu: Virtue Hoarders (2021), University of Minnesota PressIntroduction (pages 1-16)Chapter 1: “Transgressing” the Boundaries of Professionalism (pages 17-34)ListenCatherine Liu on the Professional Managerial Class-MondayIncline Bench Press (Smith Machine)3 x 10Chest Press Machine3 x 10High to Low Cable Fly3 x 10Dumbbell Preacher Curls3 x 10Hammer Curls3 x 10-TuesdayLeg Extensions3 x 10Hack Squat Machine3 x 10Lying Leg Curls3 x10Barbell Hip Thrusts or Glute Bridge Machine3 x10Calf Raises (Smith Machine)3x10-Wednesday20 minutes cardio-ThursdayMachine Overhead Press3 x 10Lateral Raise Machine3 x 10Cable Side Laterals2 x 10Tricep Extension Machine3 x 10-FridayWide Grip Pull Downs3 x 10Cable Rows (w/ Lat Pulldown Attachment)3 x 10Incline Dumbbell Row3 x10Reverse Pec Deck3 x 10-Saturday20 minutes cardio-Sunday20 minutes cardioWeek 2ReadCatherine Liu: Virtue Hoarders (2021)Chapter 2: The PMC Has Children (pages 35-44)WatchIngrid Goes West (2017), 98 min.-MondayIncline Bench Press (Smith Machine)10, 6, 8Chest Press Machine10, 6, 8High to Low Cable Fly10, 8, 10Dumbbell Preacher Curls10, 8, 10Hammer Curls10, 8, 10-TuesdayLeg Extensions12, 8, 10Hack Squat Machine10, 6, 8Lying Leg Curls8, 8, 8Barbell Hip Thrusts or Glute Bridge Machine10, 6, 8Calf Raises (Smith Machine)12, 10, 10-Wednesday20 minutes cardio-ThursdayMachine Overhead Press10, 6, 8Lateral Raise Machine10, 8, 10Cable Side Laterals8, 10Tricep Extension Machine10, 8, 10-FridayWide Grip Pull Downs12, 8, 10Cable Rows (w/ Lat Pulldown Attachment)12, 8, 10Incline Dumbbell Row10, 6, 8Reverse Pec Deck10, 8, 10'-Saturday20 minutes cardio-Sunday20 minutes cardioWeek 3ReadCatherine Liu: Virtue Hoarders (2021)Chapter 3: The PMC Reads a Book (pages 45-55)WatchVivek Chibber: Rescuing the Left From Its Obsession With Culture-MondayIncline Bench Press (Smith Machine)12, 8, 6Chest Press Machine12, 8, 6High to Low Cable Fly10, 6, 10Dumbbell Preacher Curls10, 6, 8-TuesdayLeg Extensions12, 8, 10Hack Squat Machine12, 8, 6Lying Leg Curls8, 8, 8Barbell Hip Thrusts or Glute Bridge Machine12, 8, 6Calf Raises (Smith Machine)10, 8, 8-Wednesday20 minutes cardio-ThursdayMachine Overhead Press12, 8, 6Lateral Raise Machine12, 8, 10Cable Side Laterals10, 8Tricep Extension Machine10, 6, 8-FridayWide Grip Pull Downs10, 6, 8Cable Rows (w/ Lat Pulldown Attachment)10, 6, 8Incline Dumbbell Row12, 8, 6Reverse Pec Deck10, 6, 8-Saturday20 minutes cardio-Sunday20 minutes cardioWeek 4ReadCatherine 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)-MondayIncline Bench Press (Smith Machine)12, 8, 6, 8 — back off setChest Press Machine12, 8, 6, 8 — back off setHigh to Low Cable Fly10, 6, 10Dumbbell Preacher Curls10, 6, 8, 8 — back off setHammer Curls10, 6, 8, 8 — back off set-TuesdayLeg Extensions10, 6, 8, 8 — back off setHack Squat Machine12, 8, 6Lying Leg Curls8, 8, 8Barbell Hip Thrusts or Glute Bridge Machine12, 8, 6Calf Raises (Smith Machine)10, 8, 10-Wednesday20 minutes cardio-ThursdayMachine Overhead Press12, 8, 6, 8 — back off setLateral Raise Machine10, 6, 8Cable Side Laterals10, 8Tricep Extension Machine10, 6, 8, 8 — back off set-FridayWide Grip Pull Downs12, 8, 6, 8 — back off setCable Rows (w/ Lat Pulldown Attachment)10, 6, 8Incline Dumbbell Row12, 8, 6, 8 — back off setReverse Pec Deck10, 6, 8, 8 — back off set-Saturday20 minutes cardio-Sunday20 minutes cardioWeek 5ReadBen Davis: Art in the After-Culture (2022), Haymarket BooksPrologue + introduction (pages ix-8)Chapter 3: From Art Museum to Art Attraction (pages 78-90)WatchCatherine Liu: What is Trauma in a Digital Age?-MondayIncline Bench Press (Smith Machine)12, 6, 6, 8 — back off setChest Press Machine12, 8, 8, 8 — back off setHigh to Low Cable Fly10, 6, 8Dumbbell Preacher Curls10, 6, 6, 8 — back off setHammer Curls10, 6, 6, 8 — back off set-TuesdayLeg Extensions10, 6, 8, 8 — back off setHack Squat Machine12, 10, 8Lying Leg Curls6, 6, 6Barbell Hip Thrusts or Glute Bridge Machine12, 8, 6, 6 — back off setCalf Raises (Smith Machine)12, 10, 8-Wednesday20 minutes cardio-ThursdayMachine Overhead Press12, 10, 8, 10 — back off setLateral Raise Machine12, 6, 8Cable Side Laterals12, 8Tricep Extension Machine10, 8, 10, 8 — back off set-FridayWide Grip Pull Downs12, 8, 6, 8 — back off setCable Rows (w/ Lat Pulldown Attachment)10, 8, 10Incline Dumbbell Row12, 8, 8, 8Reverse Pec Deck10, 6, 8, 8-Saturday20 minutes cardio-Sunday20 minutes cardioWeek 6ReadDena Yago: Content Industrial Complex (2018), e-FluxWatchThe Future of Critique: Memes vs. Museums at Bundeskunsthalle-MondayIncline Bench Press (Smith Machine)12, 8, 6, 8 — back off setChest Press Machine12, 8, 6, 6 — back off setHigh to Low Cable Fly12, 6, 8Dumbbell Preacher Curls10, 6, 8, 8 — back off setHammer Curls10, 6, 8, 8 — back off set-TuesdayLeg Extensions10, 6, 8, 8 — back off setHack Squat Machine12, 10, 8Lying Leg Curls6, 6, 6Barbell Hip Thrusts or Glute Bridge Machine12, 8, 6, 8 — back off setCalf Raises (Smith Machine)10, 8, 10-Wednesday20 minutes cardio-ThursdayMachine Overhead Press12, 8, 6, 8 — back off setLateral Raise Machine10, 6, 8, 8 — back off setCable Side Laterals10, 8, 8 — back off setTricep Extension Machine10, 6, 8, 8 — back off set-FridayWide Grip Pull Downs12, 8, 6, 8 — back off setCable Rows (w/ Lat Pulldown Attachment)10, 6, 8Incline Dumbbell Row12, 10, 6, 8 — back off setReverse Pec Deck10, 6, 10, 8 — back off set-Saturday20 minutes cardio-Sunday20 minutes cardioWeek 7ReadBen Davis: Art in the After-Culture (2022)Chapter 5: Anarchist in the Network (pages 113-132)ListenNew Models: Loss of Distinction w/ art critic Ben Davis (NM63)-MondayIncline Bench Press (Smith Machine)12, 8, 5, 8 — back off setChest Press Machine12, 8, 5, 8 — back off setHigh to Low Cable Fly10, 6, 8Dumbbell Preacher Curls12, 8, 6, 6 — back off setHammer Curls12, 8, 10, 8 — back off set-TuesdayLeg Extensions10, 6, 8, 8 — back off setHack Squat Machine12, 10, 8Lying Leg Curls5, 5, 5Barbell Hip Thrusts or Glute Bridge Machine12, 8, 5, 8 — back off setCalf Raises (Smith Machine)12, 10, 8-Wednesday20 minutes cardio-ThursdayMachine Overhead Press12, 8, 5, 8 — back off setLateral Raise Machine10, 6, 8, 10 — back off setCable Side Laterals10, 6, 6Tricep Extension Machine12, 6, 6, 8 — back off set-FridayWide Grip Pull Downs12, 8, 5, 8 — back off setCable Rows (w/ Lat Pulldown Attachment)10, 6, 10Incline Dumbbell Row12, 8, 5, 8 — back off setReverse Pec Deck12, 6, 10, 10 — back off set-Saturday20 minutes cardio-Sunday20 minutes cardioWeek 8ReadBen Davis: Art in the After-Culture (2022)Chapter 7: The Mirror of Conspiracy (pages 178-204)Epilogue (pages 224-227)ListenNew Models: Bonn Afterhours w/ Joshua Citarella & Dena Yago (2022)-MondayMachine Shoulder Press3x10Cable Y-Raise3x10Lateral Raise w/ Incline Bench3x10Cable Upright Rows3x10-TuesdayOne Arm Lat Pulldowns3x10Wide Grip Pulldowns3x10T-bar Row3x10Reverse Pec Deck3x10-Wednesday20 minutes cardio-ThursdayIncline Bench Press (Smith Machine)3x10Flat Dumbbell Flyes3x10Dumbbell Curls3x10Hammer Curls3x10Cross Body Tricep Extension3x10Dip Machine3x10-FridayLeg Extensions3x10Seated Leg Curls3x10Back Squats3x10Calf Press Machine3x10-Saturday20 minutes cardio-Sunday20 minutes cardioWeek 9ReadNeal Stephenson: Snow Crash (1992)Chapter 1 (pages 1-15)Balaji Srinivasan: The Network State: Summary (2021)WatchJacob Hurwitz-Goodman: Syzygy (2023) on Dis.art-MondayMachine Shoulder Press10, 6, 8Cable Y-Raise10, 8, 8Lateral Raise w/ Incline Bench10, 8, 8Cable Upright Rows10, 8, 8-TuesdayOne Arm Lat Pulldowns10, 6, 8Wide Grip Pulldowns10, 8, 8T-bar Row10, 6, 8Reverse Pec Deck10, 8, 10-Wednesday20 minutes cardio-ThursdayIncline Bench Press (Smith Machine)10, 6, 8Flat Dumbbell Flyes10, 6, 8Dumbbell Curls10, 8, 10Hammer Curls10, 8, 10Cross Body Tricep Extension10, 8, 10Dip Machine10, 6, 8-FridayLeg Extensions10, 8, 8Seated Leg Curls10, 8, 10Back Squats10, 6, 8Calf Press Machine12, 10, 10-Saturday20 minutes cardio-Sunday20 minutes cardioWeek 10ReadNeal 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)WatchThe Future of Critique: Where’s the public in the Metaverse? (2022)-MondayMachine Shoulder Press10, 8, 8Cable Y-Raise10, 8, 10Lateral Raise w/ Incline Bench10, 8, 10Cable Upright Rows12, 10, 8-TuesdayOne Arm Lat Pulldowns10, 6, 8Wide Grip Pulldowns10, 6, 8T-bar Row12, 8, 8Reverse Pec Deck12, 8, 10-Wednesday20 minutes cardio-ThursdayIncline Bench Press (Smith Machine)10, 6, 8Flat Dumbbell Flyes10, 8, 8Dumbbell Curls10, 8, 10Hammer Curls10, 8, 10Cross Body Tricep Extension12, 10, 10Dip Machine12, 8, 8-FridayLeg Extensions10, 8, 10Seated Leg Curls12, 8, 10Back Squats10, 6, 8Calf Press Machine12, 10, 10-Saturday20 minutes cardio-Sunday20 minutes cardioWeek 11ReadNeal Stephenson: Snow Crash (1992)Chapter 3 (pages 24-31)WatchSwiss Institute: Sean Monahan, Amber A’Lee Frost & Daniel Keller (2016)-MondayMachine Shoulder Press12, 8, 6Cable Y-Raise10, 6, 8, 10Lateral Raise w/ Incline Bench10, 6, 8, 8 — back off setCable Upright Rows10, 6, 8, 8 — back off set-TuesdayOne Arm Lat Pulldowns12, 8, 10Wide Grip Pulldowns10, 8, 10T-bar Row12, 8, 8, 8 — back off setReverse Pec Deck12, 10, 10-Wednesday20 minutes cardio-ThursdayIncline Bench Press (Smith Machine)10, 6, 8Flat Dumbbell Flyes12, 10, 10Dumbbell Curls10, 8, 10, 8 — back off setHammer Curls10, 8, 10Cross Body Tricep Extension10, 10, 10Dip Machine10, 8, 8-FridayLeg Extensions10, 8, 10, 8 — back off setSeated Leg Curls10, 8, 10, 10 — back off setBack Squats12, 8, 8Calf Press Machine10, 8, 8-Saturday20 minutes cardio-Sunday20 minutes cardioWeek 12ReadNeal Stephenson: Snow Crash (1992)Chapter 4 (pages 32-39)PlayHalf Earth Socialism: A Planetary Crisis Planning Game (2022)-MondayMachine Shoulder Press12, 8, 8Cable Y-Raise10, 8, 10, 8 — back off setLateral Raise w/ Incline Bench10, 6, 8, 8 — back off setCable Upright Rows10, 6, 8, 8 — back off set-TuesdayOne Arm Lat Pulldowns10, 6, 8Wide Grip Pulldowns10, 6, 8T-bar Row12, 6, 8, 8 — back off setReverse Pec Deck10, 8, 8-Wednesday20 minutes cardio-ThursdayIncline Bench Press (Smith Machine)10, 6, 8Flat Dumbbell Flyes12, 6, 8Dumbbell Curls10, 8, 10, 10 — back off setHammer Curls10, 8, 10Cross Body Tricep Extension10, 8, 10, 8 — back off setDip Machine12, 8, 10-FridayLeg Extensions10, 8, 10, 10 — back off setSeated Leg Curls10, 8, 10, 8 — back off setBack Squats12, 8, 8Calf Press Machine10, 8, 10-Saturday20 minutes cardio-Sunday20 minutes cardioWeek 13ReadInhabit.global (2020)WatchHow to Blow Up a Pipeline (2022)-MondayMachine Shoulder Press12, 8, 6Cable Y-Raise12, 8, 6, 8 — back off setLateral Raise w/ Incline Bench10, 6, 8, 10 — back off setCable Upright Rows12, 6, 8, 8 — back off set-TuesdayOne Arm Lat Pulldowns12, 8, 6Wide Grip Pulldowns8, 6, 6T-bar Row8, 5, 6, 5 — back off setReverse Pec Deck12, 6, 8-Wednesday20 minutes cardio-ThursdayIncline Bench Press (Smith Machine)12, 8, 5Flat Dumbbell Flyes10, 6, 8, 6 — back off setDumbbell Curls10, 6, 8, 8 — back off setHammer Curls10, 8, 12Cross Body Tricep Extension10, 6, 8, 8 — back off setDip Machine10, 8, 6-FridayLeg Extensions12, 6, 8, 10 — back off setSeated Leg Curls12, 6, 8, 8 — back off setBack Squats12, 8, 5Calf Press Machine12, 10, 8-Saturday20 minutes cardio-Sunday20 minutes cardioWeek 14ReadMatt Goerzen: Notes Toward the Memes of Production (2017)WatchThe Future of Critique: Keynote from New Models (2022)-MondayMachine Shoulder Press12, 8, 8, 8 — back off setCable Y-Raise10, 6, 8, 8 — back off setLateral Raise w/ Incline Bench12, 8, 6, 8 — back off setCable Upright Rows12, 8, 8, 8 — back off set-TuesdayOne Arm Lat Pulldowns12, 8, 5Wide Grip Pulldowns8, 5, 8, 8 — back off setT-bar Row8, 5, 5, 8 — back off setReverse Pec Deck10, 6, 8-Wednesday20 minutes cardio-ThursdayIncline Bench Press (Smith Machine)12, 8, 5, 8 — back off setFlat Dumbbell Flyes10, 6, 8, 8 — back off setDumbbell Curls12, 6, 8, 10 — back off setHammer Curls10, 8, 12Cross Body Tricep Extension12, 6, 8, 10 — back off setDip Machine8, 5, 8-FridayLeg Extensions12, 8, 6, 8 — back off setSeated Leg Curls10, 6, 8, 8 — back off setBack Squats12, 8, 5, 8 — back off setCalf Press Machine10, 8, 10-Saturday20 minutes cardio-Sunday20 minutes cardioWeek 15WatchJen Pan: Bernie Deradicalized Me, Jacobin MagazineIf you’ve spent the last few years larping in deranged online politics, this video will be heavier than any other lift.-MondayMachine Shoulder Press12, 8, 6, 8 — back off setCable Y-Raise12, 6, 10, 8 — back off setLateral Raise w/ Incline Bench12, 8, 8, 8 — back off setCable Upright Rows10, 6, 8, 8 — back off set-TuesdayOne Arm Lat Pulldowns12, 8, 6Wide Grip Pulldowns8, 6, 8, 8 — back off setT-bar Row6, 5, 5, 8 — back off setReverse Pec Deck10, 6, 8-Wednesday20 minutes cardio-ThursdayIncline Bench Press (Smith Machine)12, 8, 5, 10 — back off setFlat Dumbbell Flyes10, 6, 8, 8 — back off setDumbbell Curls10, 6, 8, 8 — back off setHammer Curls10, 8, 10Cross Body Tricep Extension12, 6, 8, 10 — back off setDip Machine6, 5, 8-FridayLeg Extensions12, 8, 6, 6 — back off setSeated Leg Curls10, 6, 8, 10 — back off setBack Squats12, 8, 6, 8 — back off setCalf Press Machine12, 10, 8-Saturday20 minutes cardio-Sunday20 minutes cardio