This is an intermediate guide to weight lifting.
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
