Saturday, September 11, 2010

Gym regimen - September 2010

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10 September, 2010 (W)
Ur-Workout: 50-60 mins
90kg, BMI 25

0. Warmup: Stretching, leg extensions, leg curls, lat pulldowns, bench press

1. Bench press: 12, 10, 8, 6 @ 60–80kg

2. Pullups: 13, 15, 16*
[I used wrist straps for my second and third set. My right forearm has been really sore lately, partially due to the pronation involved in curls, partially due to the habit of resting my forearm on the table when I read, and partially just due to, um, all the bobdybuilding I've been doing the last three months. The 16th rep on the 3rd set used a big kip/negative.]

2a. Lever bench row: ø

3. EZ Bar military press: 10, 8, 6 @ 35-55kg

4. Barbell curl: 10, 8, 6 @ 35–45kg
[Very high and tight form on these, though I did feel more tired than on Wednesday. Awesome pump on my 3rd set. It's definitely Friday, time for a full weekend off.]

5. Elbows-out extension: 10, 8, 6 @ 18–22kg (per hand)

6. Decline leg press: 16, 13, 11* @ 160kg, 170kg, 185kg
[I could have gone a good bit heavier on these. The 11th rep of the 3rd set was a bottoms-up press: I lowered the plate all the way to the bottom and pressed up from negative. A deep dig on that one!]

7. Stiff-leg deadlifts: 12, 10, 8 @ 55–70kg

8. Standing calf raise: ø

+++

I'll be joining in for the annual Sun Moon Lake swim this Sunday. 27,300 people swimming across the lake. It will be a nice full-body workout, but I will be taking it nice and slow. Get myself limber. I've been doing my Ur-Workout for a month now and the results are satisfying. I will be taking next week easy, mostly to give my forearms some time to recover, but also so that my body is refreshed to go to a slightly higher level with the Ur-Workout. I see no reason--and have little time--to go on a 4-day routine until I feel the Ur-Workout isn't getting me anywhere, which should not happen for another few months. Rest is actually a much larger part of strength training than most people realize. I'm looking into it!

UPDATE:

Thursday was the first time in weeks I have been able to do jumping jacks! I only did 60, but it shows my foot is getting much better. It was an off-day so at home I did dumbbell shrugs, standing Russian twists, oblique leans, and alternating rowing crunches. For the Russian twists I hold some weight at my throat/chest and twist from side to side with a dip in the legs each time. I've explained the oblique leans before, but I noticed they only feel effective with a fairly large weight, or at a very high number of reps. I've been doing rowing crunches since I was 13. I alternate in a set between, say, 10 straight reps and then 10 reps from side to side. Here's a demo video, but I've never been trained to do them on a bench, nor to hold onto anything. In crew, we did them on the ground and kept our hands crossed at our chest, or at least hovering by our hips. Having the hands at your chest really adds a nice touch to the alternating reps.

Now that my foot is on the mend, I can get back to my successful career as a diamond thief. The Russians got the better of me last time, but I should be ready for another job in the next few weeks. Hey, a switchblade in the foot will slow anybody down.

I've also finally decided that Inception is simply not a great film. It's a great series of gimmicks and high-intensity close-ups glued together with far too much clichéd existentialist, Jungian, Freudian, meta-narrative allegorisation. I don't regret that I saw it five times, since seeing it each time involved hanging out with friends.

Stay tuned.

Thursday, September 9, 2010

Gym regimen - September 2010

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8 September, 2010 (W)
Ur-Workout: 50-60 mins
91kg, BMI 25.5

0. Warmup: Stretching, leg extensions, leg curls, lat pulldowns, bench press

1. Bench press: 12, 10, 8, 6 @ 60–77.5kg
[Arched my back and tucked my scapulae.]

2. Cable pulldowns: 12, 10, 8 @ 50kg, 65kg, 75kg
[I love how I could feel these work the whole length of my lats. I could have done 80kg my last set but treated this workout as a semi-recovery day.]

2a. Lever bench row: ø

3. EZ Bar military press: 10, 8, 6 @ 35-55kg
[This was a fortuitous gain in weight. I was a bit hazy on my last set, so I made the bar 55kg instead of 50kg, which I only realized when I put the bar down. Hoorah!]

4. Barbell curl: 10, 8, 6 @ 35–45kg
[Very tight form on these and I didn't feel tired like last workout. I curled higher, up to my chin for the one-count squeeze.]

5. Elbows-out extension: 10, 8, 6 @ 14–20kg (per hand)

6. Decline leg press: 15, 12, 10 @ 140kg, 155kg, 170kg

7. Stiff-leg deadlifts: 12, 10, 10 @ 50–65kg
[I was cautious with these, since I haven't done them since late July. It's great to feel my hamstrings sore today. I was getting much stronger on the leg curl machine, but these deadlifts are a superior exercise.]

8. Standing calf raise: ø

+++

I'm trying to keep the workout short, so I will do abs on at least two off-days. I had a close call on the bench but I'm okay. It was so muggy. I'm annoyed the free weight room is so open to blinding sunlight. And it has no fans!! Yesterday was just "one of those days." A near-injury at the gym, arriving late to a tutee, getting caught in heavy rain just as I left the tutee to go teach at a cram school, and then getting a complete flat on the way home.

On the upside, I have been dreaming more lately. The dream journal seems to be helping. Full-time classes begin next week and tomorrow morning I have a meeting at the school in question, so, boys and girls, summer is completely over! Time to get to up early everyday. I did well Tuesday and this morning, so I know I can do it. I'm the type of person who is actually less productive when I have more free time. I need the pressure of a full schedule to motivate me to use my time more efficiently. And I definitely need something to do every morning, otherwise I become a night owl, which is its own curse in disguise.

Stay tuned.

Tuesday, September 7, 2010

Is the universe great?

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Here's an axiom:

Greatness consists in maximal presentation with rarity.

By maximal presentation I mean a feature, or set of features, of some entity which enables it to 'consume' or fill the field of consciousness in which it is disclosed, or to 'consume' and define a description and 'sense' of its milieu. By rarity, I mean a feature of an entity that entails that its level of presentation is only sometimes, and only sometimes wholly, accessible to consciousness and description in a milieu.

While the sky is maximally present, it is only periodically great, such as when it is completely cloudless and as blue as sapphire, since this sapphire cloudlessness is rare. Or, then again, the sky is great when it is all rain, clouds, and lightning--a rare set of factors. Otherwise, the sky is just "the background"--only provisionally great. Likewise, while the Rockies are great for their rarity and maximal presentation, residents of Denver and Colorado Springs quickly take them for granted--again, as mere background. So their rarity is provisional. Furthermore, only when they are viewed from the right distance and under the right conditions, are peaks of the Rockies truly great in their presentation. A man deep inside a cave in the Rockies sees nothing great about the maximal presentation of the walls around him, even though they belong to a glorious mountain outside.

Mt. Fuji is perhaps always great not only because it is maximally present--massive, level, albinous and luminous, seemingly afloat upon the ocean, a metonym for Japan--but also because a clear view of its peak is so rare, even for native Japanese. Mt. Everest is also perhaps intrinsically--and even paradigmatically--great. For, even though local Tibetans see no reason to climb it, whereas stunned Westerners do with an almost cultish fixation, the Tibetans still recognize the mountain as a "Holy Mother," an act of piety which itself may contribute to their disinterest in climbing it. Climbing up your mother and claiming her with a flag is bad form by any standards.

Along the same lines, while Michael Jordan or Babe Ruth were great, they were only great because their maximal presentation as athletes--as those who "redefined the sport" or as "icons of the game"--broke through for all to see with some rarity. Had Babe Ruth hit a home run every time he was up to bat, he would actually lose some of his greatness, despite being maximally present every time (and in sports records). Had Michael Jordan made a sensational play every time he touched the ball, his greatness would likewise decline over time. This is why the excellence of robotic achievements has more to do with the greatness of the inventors and programmers than with the machines themselves. There is nothing great about a car assembly machine, although there is something awesome in its unflagging precision and stamina. And while the rarity of the first such assesmbly machines may have made them great in a certain way, their rapid population of "the car world" led to a decline in greatness inversely to their industry-standard maximal presentation. Jaguars were considered by many to be great cars because their means of production were rarer (more manual and individualized) and those means of productions were not maximally present "in the industry." The same thing holds for why Birkenstocks are considered great shoes.

The question is, "Is the universe great?" I think it's basically tautological to say the universe is maximally present, since it is the definition of our broadest conscious and discursive milieu: it is "where everybody's at" and "where everything happens" and "what everything is a part of." I would also say that an appreciation of its maximal presentation occurs rarely enough to make it great. In the past, the universe was largely taken to be coextensive with the sky, which would, as I mentioned above, reduce its greatness to rare atmospheric or dimly fathomed celestial phenomena. It was not until the past few centuries that humans could fathom just how large and complex the cosmos is. Breakthroughs in cosmology and satellite imagery ignite an awe before the cosmos in a way that wakes nearly everyone from taking the universe for granted. Only when we are faced with a maximal presentation of rare (because newly discovered) features of the universe, do we appreciate its greatness. This is why reading how many stars are in the cosmos, or hearing how long it would take light to travel at "such a wicked fast speed," or etc., typically has a backfiring effect. Rather than stunning us with the universe's magnitude--except on the first hearing, perhaps--, such unfathomably large numbers quickly numb the mind with a gauze of sheer vastness. Such statistics confuse bigness with greatness and do not disclose maximally present uniqueness in the cosmos as marks of its greatness. By contrast, looking at a magazine or website full of pictures of galactic dust pillars, quasars, asteroids, etc. can engage the mind indefinitely. The concrete rarity of these particular structures are what allow the universe's otherwise vague greatness to become maximally present in consciousness.

At this point, however, I propose that this dynamic presents difficulties for naturalism. Briefly stated, if what makes the cosmos great are its concrete features, then what makes the cosmos great are its contingent features. For only the unlimited is absolute; the contingent is always specific, and vice versa. Thus, what makes the cosmos great is its pervasive specific contingency. On naturalism, however, the universe cannot be contingent, otherwise it would require a cause outside itself to actualize its myriad of potential specificities. At the same time, the aesthetic drive behind naturalism is to "give nature its due," to appreciate Nature in all its beauty and greatness, without subjecting "Her" to dependence on "Him." (Is naturalism metaphysical feminism?) This is what most appealed to C.S. Lewis about naturalism before he was a Christian: it made nature absolute, as her vast, churning power, myriad beauty, and ageless immutability seem to suggest she is. Yet I am suggesting that it is the combination of nature's myriad specific beauties and seemingly immutabile presentation which renders naturalism hollow.

When naturalists are presented with indications of cosmic specificity and cosmological contingency, it is a standard tactic for them to reply that the only reason these specificities seem incredible is because they happened to produce us. This is known as the strong anthropic principle (SAP). If the features of the universe had not resulted in our grasp of them, there would be nothing surprising about nature's prior history and constitution, simply because there would be no one to be surprised by nature's nature. Nor is there any grounds for saying "our universe" is less likely than any other--an unlikelihood raised to indicate the presence of a Creator--, since it is just the nature of the case that this kind of universe is but among a narrow range of sets of physical parameters that permit the evolution of sentient beings like us. At the extreme, naturalists have more recently taken to positing a multiverse as the basis for our cosmos. Our cosmos is just one "quantum bubble" on an infinitely vast and eternal "quantum foam." There is literally nothing special about cosmos, since, in a multiverse in which all possible permutations come to be in the course of eternity--and come to be an infinite number of times--, our experience of the cosmos is utterly trivial, a statistical fillip. Theists, thus, are accused of having cosmic confirmation bias, like Johnny insisting that his having his parents is more improbable and marvelous than Mikey having his own. But Mikey and Johnny's existence are equally unlikely ante rem and equally trivial ex post facto.

There are two problems I see with this retort, at least as far as naturalism wants to maintain the greatness of the universe. First, the "just so" SAP-story about the universe evacuates it of any rarity. There is nothing surprising about the universe since it allegedly lacks contingency altogether. If the (fundamental) laws of nature are "immutable" and "absolute," as many naturalists are inclined to believe, then there is nothing to be excited about: the way the world is just the way the world is. Consequently, however, everything is pure background and everything is to be taken for granted, which evacuates the universe of greatness in much the same way that living in the Rockies 'flattens' them. If the universe, in all its grandeur, is just a trvially necessary iteration of an endless series of quantal-informational permutations, what is there in nature to admire as a maximally present rarity? If there is literally nothing special about nature, then there is literally nothing special about nature. As such, paradoxically, naturalism ends up devaluing nature more than any other other worldview.

Second, SAP reduces the universe's maximal presentation to our emergence within it. On my account, nothing can be great without being present to a high degree. An unknown mathematical genius, who never receives any formal training in math, and who never writes down or expresses his work, is not great, for two reasons. First, his miraculous genius is not maximally present in the field of mathematics. He would for this reason also not be rare: unknowns can't be rare, since they are unspecified. Second, he would not be great in his own mind, since, while his maximal presentation pervades his own consciousness in ways that keep him focused on math his whole life, yet his removal from the larger milieu of the world of mathematics gives him no criterion to assess his own rarity. He would not be great "in his own mind," since, for him, his own mind would just be. Likewise, the universe can't be great to itself, without possessing a power of appreciating its maximal presentness--which is the use the SAP makes of us--and can't be great apart from being situated in a larger milieu. By contrast, in a theistic worldview, not only is the universe radically contingent, and therefore radically unique, but also its maximal presentation abides in the knowledge of God as something intrinsically great qua the work of an infinitely great Creator. Among possible worlds, our world is the greatets because it was the one chosen out of a larger milieu of "possible worlds." Possibilia themselves are but the function of God's power, not vice versa. God cannot lift a stone He cannot lift, not because this is impossible in its own terms, as if in some imagined world of Pure Possibility, but rather it is impossible because it is not in God's power to actualize that which He cannot actualize.

Apropos God's greatness, how do rarity and maximal presentation fit in to the picture? An absolutely simple God, it should go without saying, enjoys maximal rarity. Likewise, His eternal sovereignty mean He is maximally present to any state of affairs, even one that is devoid of a created universe. For a triune God is not only present to Himself in a maximally immanent way, but also unique to Himself as the singular ground of all else. There are no discrete "features" of God to remind us of His rarity--no stellar gas clouds and quasars to "observe" in Him--but there are nodes of contingent rarity which do reflect His rarity, namely, our own grasp of Him as the Maximally Present Sustainer of all. God does not need us to appreciate His own rarity and maximal presentation, but He needs us, so to speak, so that we can appreciate His greatness. Perhaps a naturalist will posit that the universe is self-conscious and was once immaterial--viz., that the specific features we see now are great because they were not always and did not have to be in and of themselves--, but this concession collapses naturalism into theism.

Dreamlike...

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I opened the door of the refrigerator and removed two eggs from the upper tray in the door. It left two, hollow, sentry eyes in the two-tiered array of 24 egg rings. I entered the kitchen, cracked the eggs into a tin, tossed the shells, scratched my chin, and went back for one more egg. I opened the door of the refrigerator and saw 24 eggs in the tray. I stopped breathing. I tried to look away but was frozen. I hope I dream of eggs.

BB Brainstorming III...

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More brainstorming on a three-day routine...


Monday (A), Wednesday (B), Friday/Saturday (A)

Ur-Workout (A)

0. Warmup:
0.1 Stretching & calisthenics
0.2 Leg extensions: 18, 15, 12 @ light warmup weight
0.3 Leg curl: 18, 15, 12 @ light warmup weight

1. Elbows-out tricep extension: 10, 8, 6 @

2. Wide-grip pullup: 13, 14, 15
[Can increase reps over time or add weight.]

3. Bench press: 12, 8, 6 @
[Not too wide a grip. Arch back slightly, not hips. Elbows tucked. Down to the lower pec. Crush the bar.]

4. Standing barbell curl: 10, 8, 6 @
[Forget weight: keep good form. Elbows locked. Crush the bar. Squeeze up to the chin.]

5. Straight-leg deadlift: 12, 8, 6 @

6. Squat: 12, 8, 6 @
[Toes out, back straight, butt down, chin level. Drive from the heels.]

7. Military press: 10, 8, 6 @
[Hips tucked under. Less than shoulder-width grip. Chin level.]

Ur-Workout (B)

0. Warmup:
0.1 Stretching & calisthenics
0.2 Leg extensions: 18, 15, 12 @ light warmup weight
0.3 Leg curl: 18, 15, 12 @ light warmup weight

Bench press: 12, 8, 6 @

Seated dumbbell curl OR Concentration curl: 10, 8, 6 @
[Full rotation cycle. Off-center supination grip.]

Supine French press: 10, 8, 6 @
[EZ bar or dumbbells. Elbows locked and parallel.]

Straight-leg deadlift: 12, 8, 6 @

Squat: 12, 8, 6 @

Bench row/Lever pull: 10, 8, 6 @
[Adjust seat for lats, not traps. Get stretched over the chest cushion. Don't cheat: spear elbows far back.]

Incline bench press: 12, 8, 6 @
[Barbell or dumbbells. Less than shoulder-width grip. Crush the bar. Watch the bar to chin and up.]

Off days:

1. Abs:
Leg drops/lifts OR rowing crunches OR ab-roller OR cable pulldowns OR Russian twists

2. Shrugs

3. Neck bridge

Every 4 weeks, do a week of lower-weight recovery with different exercises. E.g.:

1. Lunges
2. Dumbbell flyes [Keep legs up, elbows slightly bent. Hold at the peak, weights ~10 inches apart.]
3. Chinups
4. Decline leg press
5. Narrow-grip bench press OR 5a. Cable pushdowns
6. One-arm barbell rows
7. Pushups OR 7a. Dips
8. Hammer curls

Monday, September 6, 2010

Gym regimen - September 2010

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6 September, 2010 (Mon.)
Ur-Workout: 50-60 mins
91kg, BMI 25.5

0. Warmup: Stretching

1. Bench press: 12, 10, 8, 6 @ 60–80kg
[I was pressed for time so I went for the 80kg that was already on the bar for my last set. It was a good challenge, and the last rep made me "dig deep," but I'm glad I've regained my strength here.]

2. Pullups: 13, 14, 15 @ bodyweight

2a. Lever bench row: ø

3. EZ Barbell military press: 10, 8, 6 @ 30-48kg
[I felt I could have gone heavier, but I wasn't used to using the EZ bar, so maybe next time I'll shoot for 50kg.]

4. Barbell curl: 10, 8, 6 @ 35–45kg
[I was more tired this workout than my last workout, and that general fatigue showed in my curls: had some sloppy form my last set.]

5. Supine French press: 10, 8, 6 @ 30–40kg
[Pretty good form on these. I forgot to do it this time, so I will swap them out for elbows-out tricep extensions next time.]

6. Leg extensions: 18, 15, 12 @ 40-50kg
[I would have used these as a warmup for the decline leg press, but I was pressed for time. I admit I think I need to overcome my subliminal fear of the squat, since I injured my rib with a weight belt weeks ago and then have only gotten over a foot injury. I've been treading water with the leg extensions so maybe Wednesday I'll do the leg press and then Friday or Saturday go for the squat.]

7. Leg curl: 18, 15, 12 @ 30-40kg

8. Standing calf raise: ø

9. Kneeling rope pulldown (20 + 10 obliques): ø

9a. Supine variable leg drops/lifts: 40, 48, 60

9b. Oblique leans [a bucket of water in one hand and leans to the opposite side]: 30X3 (per side)

Cooldown: ø

+++


Interestingly enough, I was 90kg last workout and 91kg today. This may be due to the fact that food was in my system, but that's a negligible variable. Further, from what two guys told me today, I not only look bigger but am clearly stronger. It must be the two salmon fillets I have every few nights. Heh!