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John, 5'9"/148lbs/40's (1m75/68kg); #2 cropped brown hair, slim, muscular,
pa; weight trains (barbells and dumbbells), runs and hikes regularly;
wrestles and spars when possible. Lives London, England, Francophone,
travels Europe and US frequently air/rail and CBR600F motorbike.
Click here for link to a full list of my interests Are you a sports masochist or trainer? Can we meet to train? Click › for mail screen |
As a sports masochist - or fitness fanatic - I work out two or three times a week, these are the workout schedules that I use and my current targets. I'm interested on a cyber muscle slave basis to do a sports masochist workout to your specification and to report back my progress. No drugs, no supplements: I'm in this for fitness and health.
Exercise plan: currently (Jan 2004) I'm alternating a max-weight, heavy-pain routine intended to build bulk on chest, biceps and calves with my general bodybuilding routine or a dumb-bell workout intended to increase strength, ie two or three weights workouts per week.
There are here four straight bars, two curl bars, tricep bar - at least six sets of dumb bells, flat bench, situp bench, gym vaulting horse, iron shoes, 6kg medicine ball and mirrors
I prefer to be clear exactly why I'm working out. I've found that for punishment to be meaningful then it has to be more severe than the workout. You don't get fitter by taking the swats or stripes rather than doing the workout. But working out at home means that a routine can be sexually stimulating in a way that would be socially impossible in a conventional gym during normal opening hours.
Sexual motivation underpins much workout philosophy both by exercising to be more sexually attractive by improving physique and from the sexual charge resulting from workout exercise. In a private gym environment, erotic toys that normally would be used in the SM playroom are perfectly permissible as part of a workout and the domination submission and masochism aspects of workouts can be explored and enjoyed.
Note also the usefulness of Pubococcygeus muscle training for maximising sexual performance.
Which toys (if any) you choose to use when exercising is up to you: judge it by results. Personally, I find mild toys are enough stimulation and motivation; for me tit-clips are too strong, plus they get in the way and distract. I'm usually happy enough with a butt-plug or ball-stretcher or ball-weight...
My workout routines
You should check your own health and physical condition before attempting any unusual physical activity. If you attempt to emulate these workout plans you do so at your own responsibility and risk
› If you have a viable workout to suggest, please write - I try to reply to all relevant mail
Exercise |
Weight
|
Reps
|
Weight |
Reps |
Weight |
Reps |
Weight |
Reps |
Weight |
Reps |
|
Jan 2005 |
Jan 2004
|
Jan 2003 |
Feb 2002 |
Feb 2001 |
|||||
Barbell bench press |
42½kg
|
20
|
47kg |
20 |
44kg |
8 |
35kg |
20 |
30kg |
20 |
|
57kg
|
10
|
57kg |
8 |
57kg |
8 |
54kg |
10 |
55kg |
8 |
|
65kg
|
6,8,6
|
72kg |
6,8,6 |
70kg |
6, 5, 4 |
65kg |
8, 8, 8 |
60kg |
6, 6, 6 |
Dumbbell incline bench press |
24kg (each dumbbell)
|
8, 8, 8
|
24kg (each dumbbell) |
8, 8, 8 |
22kg (each dumbbell) |
8, 8, 8 |
16kg (each dumbbell) |
12 |
20kg (each dumbbell) |
8, 8, 8 |
|
|
|
|
|
20kg (each dumbbell) |
10, 10 |
|
|
||
Decline bench press |
|
|
|
|
|
|
|
|
||
Incline flyes |
24kg (each dumbbell)
|
8, 8, 8
|
24kg (each dumbbell) |
8, 8, 8 |
22kg (each dumbbell) |
8, 8, 8 |
16kg (each dumbbell) |
12, 12, 12 |
10kg (each dumbbell) |
10, 10, 10 |
Facedown flyes |
7kg (each dumbbell) |
8, 8, 8 |
|
|
|
|
|
|
||
Facedown dumbbell bench press |
11½kg (each dumbbell) |
8, 8, 8 |
|
|
|
|
|
|
||
Standing dumbbells alternate press |
|
|
|
|
4kg (each dumbbell) |
20, 20, 20 |
|
|
||
Barbell press behind neck |
36½kg
|
10,10,10
|
37½kg |
8, 8, 8 |
37kg |
8, 8, 8 |
|
|
30kg |
8, 6, 6 |
Barbell front press |
38kg
|
10,10,10
|
40kg |
6,8,6 |
40kg |
8,6,6 |
|
|
35kg |
8, 6, 6 |
Tricep dumbbellcurls |
|
|
12kg |
|
|
|
71/2kg |
12, 8, 8 |
||
Tricep barbell |
25kg |
12, 10, 10 |
|
|
|
|
|
|
||
Single arm Tricep dumbbell stretch |
|
|
3kg (each dumbbell) |
12, 8, 8 |
3kg (each dumbbell) |
12, 12, 12 |
|
|
||
Strict alternate dumbbell curl |
|
|
|
|
16kg (each dumbbell) |
10, 10, 10 |
|
|
||
Bicep curls (curl barbell) |
38kg
|
10,10,10
|
40kg |
12, 10, 10 |
40kg |
12, 10, 10 |
|
|
35kg |
20, 20, 20 |
Upright rowing |
38kg
|
10,10,10
|
40kg |
6,8,6 |
|
|
|
|
|
|
Strict full press-ups |
|
|
Body weight only |
20, 20 20 |
Body weight only |
20, 20 20 |
|
|
||
Calf raises |
0
|
150
|
|
|
20kg |
20, 20, 20 |
|
|
35 kg |
20, 20, 20 |
double calf raise with 6kg medicine ball |
|
30, 20, 30 |
|
|
|
30. 30, 30 |
|
|
||
Single calf raise |
0
|
15
|
|
20 (each side) |
|
|
|
12, 12, 12 |
|
|
Sit-ups |
25
|
|
25, 25 |
50, 50, 50 |
2 minutes |
|
50, 50 |
60 secs work, 30 secs rest |
42, 36,27 |
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Legs over head (torpedoes) |
25
|
|
25, 25 |
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6kg medicine ball bounces on stomach |
|
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12, 12, 12 |
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Lunge |
|
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Body weight only |
20, 20, 20 |
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Leg curls face down on machine |
22kg
|
20, 20, 20 | ||||||||
Mule kicks |
150+150
|
|||||||||
Full squats |
25
|
|
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Return to top of this page http://www.milism.net/workout.htm | my Home Page | More about me | Personal Page | gym sub in white shorts
Return to top of this page http://www.milism.net/workout.htm | my Home Page | More about me | Personal Page | gym sub in white shorts
Warm up - swing arms |
|
X |
Calf-raises |
x/2 |
Dips |
X |
Squats to knees horizontal |
X |
Half push-ups |
x/2 |
Pull-ups |
X |
Sit-ups |
X |
Full push-ups |
x/2 |
Torpedo |
X |
Burpee/Mountain climber |
Warm-up - touch toes |
Thigh stretching, groin stretching, legs apart stretching, back stretching |
Sit-ups to partner sitting on stool |
Torpedoes (feet over head) |
Crunchies (short travel sit-ups) |
Karate sit-ups legs interlocked |
Lie on floor, up on shoulders, feet spread then together or "bicycle", |
Half-squats then full squats |
Alternate Squats with medicine-ball throws |
Squats to stool, drop plug, sit on it and pick it up |
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You require an Instructor for this workout.
Proceed through a normal workout with your usual targets for repetitions (reps) but between each set of reps you present yourself to receive a small number (three or four) of strokes of CP from your Instructor. A gym vaulting horse is idea for this but it is also possible to bend over a weights bench or simple touch toes.
A variation is to stand in the position of "Attention" and receive slaps on the face from your Instructor. This has some military precedents.
A buttplug may be worn both as endurance training for the anal sphincter muscles and for motivation. Dropping it becomes a matter for penalties, either due to sphincter muscle fatigue or distraction while working another muscle group
The theory is that in an ordinary workout you are resting between sets of reps; whilst resting your adrenaline level decreases although your heart-lung system and muscles are recovering. By receiving mild CP whilst recovering you maintain the adrenaline level and maintain motivation. If the CP is too heavy then the pain from the CP overwhelms the pain from working the muscles and a workout session becomes a CP session.
Return to top of this page http://www.milism.net/workout.htm | my Home Page | More about me | Personal Page | gym sub in white shorts
I found this one on a Group: › get in touch if you want to try it out
Set bench press weights. Bench press 10. Add weight. Remove piece of clothing.
Can't bench press 10. For each press short of ten, take 10 swats.
Decrease weight.
Alternate among players. First to tire out, take 10 minute cold shower, take 10 swats, wet butt.
Start same game, arm curl.
Return to top of this page http://www.milism.net/workout.htm | my Home Page | More about me | Personal Page | gym sub in white shorts
A sports masochist mate, Lance an ex amateur boxer, wrote to me about his daily cycling to/from work on the roads of London.
Since we last met I have now got a large collection of cyclist bike gear for different weathers and several skinsuits now that I have got a body to be proud of again. Because I am dressed like a champion mountain biker I have had to find ways of encouraging rnyself to ride faster and one of them I found on your web site under things you should have done by such and such age.
So I started cycling wearing a buttplug and then a bigger one and then an even larger one under bib shorts or a skinsuit so it can't slip out. I'm currently enduring a triple door-knob plug. The more painful it is to sit on the plug the longer I have to spend out of the saddle up on the pedals, which is tiring on my muscles, especially when I'm already tired on the cycle trip home! This double trouble is also assisted wearing a heavy cock ring and by tucking my balls and cock down into the chamois of the shorts so the balls crush against the split rail saddle. I'm in trouble both when I'm standing up on the pedals and when I'm sitting on the saddle!
The split rail cycle saddle allows cold air to circulate around my groin and so the balls try to retract against the cockring. When I get a hardon, the sensation of the cockhead expanding over the chamois and then on the Lycra is amazing and I have to really try not to cum; but when I have, the remainder of the journey has been sheer agony in several ways!
(this note is from the guy who introduced me to boxing: he got me sparring first in ordinary kit and then plugged - which you can't do anything about if you're laced in gloves, head protector, groin protector and boots. Just one option: fight. And returning to the corner stool between rounds gives a good jab inside too. Later on, nicely opened up and ready for a sorting from the trainer... win or loose!)
I was motorbiking in France at the end of June 2007 and one of the cols we went over was the col du Galibier, one of many on the Tour de France. Both of us very clearly saw a sporty cyclist riding up, standing on the on the pedals rather than sitting down, and so showing the outline of the base to a medium or big plug in his arse. We'd stopped for roadside coffee break and although we got going again pretty quickly, didn't manage to meet with him or make contact. he was in a red and white kit but we didn't get a photo. I very much doubt if it is an officially sanctioned training routine but interesting to see the technique in use on a big col. But there have been all sorts of French training "scandals": French competitive cyclists and skiiers were widely laughed at for using electric muscle simulators for out of season training and it was almost seen as a scandal but now the devices are in almost every fitness ad in the popular papers...
See also Cyclist riding plugged - Buttplugged on the London Cycle Network
Return to top of this page http://www.milism.net/workout.htm | my Home Page | More about me | Personal Page | gym sub in white shorts
Performance training
Your pubococcygeus muscle is unseen in your pelvic floor, it pumps when you ejaculate and you tense it to retain a buttplug or enema. You squeeze it to stop pissing mid-flow and during pelvic thrusting. It's the only muscle that we describe as a verb - to clench.
The pubococcygeus muscle - PC muscle - can be trained like any other muscle group although we can't isolate the individual functions it performs.
The usual muscle training and development principles apply: start at low repetitions and increase progressively.
Another popular name for the same muscle is the Kegel muscle, after Arnold H. Kegel MD, FACS who, as Assistant Professor of Gynaecology at University of Southern California School of Medicine, published in 1948 a paper A Nonsurgical Method of Increasing the Tone of Sphincters and their Supporting Structures. Dr Kegel's paper addresses female physiological problems but the muscle development and biofeedback methods he enthusiastically advocated can also be used with males. A sports masochist trainer can use a Kegel Perineometer to make Kegel clenches visible and to monitor progress.
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If
you're a sports masochist or trainer in England or coming to London soon,
get in contact now - click here › to write
See also SM author Morgan's book "More and Harder", especially chapters: Fantasy Training session, Night Run Training, Buttplugs and Boxing, Canal towpath running, The Masochism of Urban Running etc
And for relaxation or as part of a stress management programme: try progressive muscle relaxation as described by Edmund Jacobson in the 1930s. This process of relaxation is guaranteed to happen because it is based on a principle of muscle physiology.
Framed by a previous site? Links to escape to
You should check your own health and physical condition before attempting any unusual physical activity. Don't workout when tired, intoxicated or ill. If you attempt to emulate these workout plans you do so at your own responsibility and risk.
do not reproduce, copy or reframe: content copyright squaddie John © 1999-2007. Page ICRA labelled.