Muscle slave squaddie John sports masochist fitness training routines

Bodybuilding muscle slave squaddie gymrat skinhead John

 

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.
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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


Bodybuilding routine: Thursdays

free weights (dumbbells and barbells)
weight recorded is the plates only and does not include the bar - typically 5kg per 5ft barbell and 2kg per dumbbell

Exercise

Weight
Reps

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

 

Jan 2005
Jan 2006 similar

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

Legs over head (torpedoes)

 
25

 

25, 25

 

 

 

 

 

 

6kg medicine ball bounces on stomach

   

 

 

 

 

 

 

 

12, 12, 12

Lunge

   

 

 

 

 

 

 

Body weight only

20, 20, 20

Leg curls face down on machine                
22kg
20, 20, 20
Mule kicks  
150+150
               

Full squats

 
25

 

 

 

 

 

 

 

 

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Aerobic workout - Concept II rowing machine

7th March 2000

                 

Set Number

 

Mins rest

Mins work

Work rate in Watts

Calories

First Minute

Second Minute

Stroke rate

1

Warm-up

 

2:00

155.2

27

140

155

30-35

   

0:30

           

2

   

2:00

174.1

30

165

175

33-35

   

0:30

           

3

   

2:00

175.1

30

170

175

33-35

   

0:30

           

4

   

2:00

177.3

30

170

175

33-35

   

0:30

           

5

   

2:00

175.3

30

170

175

33-35

   

0:30

           

6

Go for bust

 

2:00

204.8

33

175

205

33-35

   

0:30

           

7

Warm-down

 

2:00

125.4

22

125

125

30-32

sub-totals

 

3:30

14:00

         

Totals

   

17:30

169.6

202

     
     

mins

Watts

Calories

     
       

Performed naked with shoes

   

Followed by intra-anal workout with buttplug

Temperature - approx. 20°C

         

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Five Minute Workout

 

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

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Naked fetish lower-body workout with a partner

Penalty: 10 press-ups if buttplug dropped.
If press-ups not possible as penalty, then squats (deep knee-bends, same number)

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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Naked Workout - Motivation by light Corporal Punishment from Instructor

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.

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Tuffguy challenge

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.

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Cyclist motivation

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

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Pubococcygeus muscle training: Kegel clenches or pelvic floor thrusts

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.

    1. progressive muscle relaxation tutorial
    2. another progressive muscle relaxation routine
    3. creating the "relaxation response"

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.