My submissive journey: gym

Showing posts with label gym. Show all posts

Up and Running again!

More or less literally!

http://melindagetsfit.wordpress.com/

It's time to get back to this => again!

Just stumbled upon this old picture, from May 2011, and i have to admit it looked kinda nice (not that i thought so at the time). A lot of gym was done after that as well....all that hard work is gone though -not a chance i'd get in that now! Was a struggle that broke a sweat back then, now impossible =(

That feels kinda shitty. Seriously need to get a grip.

Luckily it's soon New Years which tends to bring resolutions right?

;)

I've come to realize that a few things have changed in me, some things are no longer an option.

Like having a vanilla relationship, and a life without exercise.

Nope, no can do - i need it, D/s and exercise are my 2 drugs of choice and i can't live without it.

To be happy i need them both -and quite a lot of it too!

Actually make that D/s, S/m, Sx and Xrcise =P

What are your highs, musts and no longer an options?

It feels like this blog kinda got fitness-hijacked! Therefore i've created a separate blog just for that - you can find it here. I will be moving stuff over as and when i can, but everything new will be posted over there (as of today).

Please note that it is a Vanilla blog!

Machines:

Treadmill
Exercise bike
Row machine
Vertical sitting row
Seated cable row
Vertical traction
Back raise
Seated shoulder lifts
Shoulder press
Chest press
Pec Dec Fly
Triceps press
Ab crunch R.O.M.
Rotary Torso
Crunches

This site has now become it's own blog!

You can find it here: melinda gets fit

Tuesday 18th of July:

Treadmill 30mins. 3km.

Row machine 20mins., 3km

Chest press

Exercise bike Fitness Test (Fitness Score: 39)

Monday 17th of July

Gym

Monday 10th of July:

Approx 1½hrs walking (with some running to start with)
Gym 15mins

Row machine 10mins, 1500m.
Chest press

Wednesday 4th of July:

Gym 45mins (Cardio/Legs/glutes + Abs & Chest)

Treadmill 30mins., 3km. 5-15 degrees tilt : 5-12 km/hr. HRC: avr.119bpm., Max. 162bpm. Time in zone 140-159bpm): 26:58min
Chest press 40/40/40 kg : 7/6/6
Ab crunch R.O.M. 30/30/30 kg : 10/6/6
1 km slow walk outdoors (with TB)

11pm:
Weight: 60.5kg
(day 3 of period)

Tuesday 3rd July:

1hr gym (Cardio/legs/glutes + back & shoulders)

Treadmill 35mins, 2.8km, 7-15 degrees tilt, 5km/hr
Vertical sitting row 40/40/40 kg : 10/7/7 reps
Seated shoulder lifts 10/10/10 kg : 10/10/10 reps
Vertical traction 40/40/40 kg : 10/10/10 reps

Monday 2nd July:

40mins gym (cardio/legs/glutes)

Treadmill 5-15 degrees tilt, 4-12 km/hr, 2,8km (manual), average hrc 131bpm
Vertical sitting row 10 reps at 50kg

Sunday 1st July:

11.45

Today i will write for all three settings, only because it's a new month so it wouldn't matter as much is the stats became a bit different. I will try to find out which is the most correct one.

Normal one (sedentary):

Weight (Kg): 59,6

Body Fat (%): 30,6

Body Water Volume (%): 47,7

Muscle Mass (%): 33,9

Bone Mass (%): 11,2

Heavy work:

Weight (Kg): 59,6

Body Fat (%): 26,6

Body Water Volume (%): 50,4

Muscle Mass (%): 35,8

Bone Mass (%): 12,3

Sport a lot:

Weight (Kg): 59,6

Body Fat (%): 21,2

Body Water Volume (%): 54,1

Muscle Mass (%): 38,4

Bone Mass (%): 12,9

Saturday 30th June:

23.45

OK, i'll write the one i usually use, just to keep it in proportion with the other stats, although i don't think it's the correct one anymore.

Weight (Kg): 59,6

Body Fat (%): 30,1

Body Water Volume (%): 48

Muscle Mass (%): 34,1

Bone Mass (%): 11,2

End of month stats:

Weight (Kg): -2 (at most)

Body Fat (%): -0,9 (differs a lot)

Body water volume (%): * (differs a lot)

Muscle mass (%): +0,5 (differs a lot)

Bone mass (%): *

BMI: -0,4

Wednesday 27th June:

40min gym (Arms, Abs, Legs/Glutes + Cardio)

Treadmill 3-15 degrees elevation, speed 4-9km/hr. 10mins.
Triceps press 45/55/60 kg : 15/10/7 reps
Ab crunch R.O.M. 26/26/26 kg : 10/10/10 reps
Rotary Torso 15/15/15 kg : 15/15/15 x 3 different settings
Crunches 10 (tilted)
Back raise 10 kg weight : 10 reps

Hahahaha that makes me look like a mile wide! (hence the last picture to prove that's not the case ;) ) But what you think? Getting results? =D

I'm once again getting confused about the settings on my scale -what am i if i sit all day, except for going to the gym? And if i do that 3-4 times a week?

Just to demonstrate how big a difference it is:

Sedentary (the one i usually use):

Weight (Kg): 60,6

Body Fat (%): 31,1

Body Water Volume (%): 47,3

Muscle Mass (%): 33,6

Bone Mass (%): 11,1

Sport a lot:

Weight (Kg): 60,6

Body Fat (%): 21,7

Body Water Volume (%): 53,8

Muscle Mass (%): 38,2

Bone Mass (%): 12,8

Heavy work:

Weight (Kg): 60,6

Body Fat (%): 27,3

Body Water Volume (%): 49,9

Muscle Mass (%): 35,5

Bone Mass (%): 12,2

Ok so which one?
I don't think sport a lot, but maybe i should start using Heavy work? That would at least feel better =P

Monday 25th June:

1hr gym (Chest, back, shoulders)

Treadmill warm-up; 17mins, 2.4km
Seated shoulder lifts 10/10/10 kg : 10/10/8 reps
Chest press 30/30/30 kg : 10/10/10 reps
Vertical sitting row 45/45/45 kg : 10/8/8 reps
Shoulder press 25/25/25 kg : 10/10/10 reps
Vertical traction 30/35/35 kg : 15/10/10 reps
Chest press 30/30/30 kg : 10/7/7 reps
Back raise 10 kg : 10 reps

** must admit it was a very uninspired session today **

Walk home from gym 3km.

Sunday 24th June:

Saturday 23rd June:

2pm

Having the weekend off

Weight (Kg): 60,9

Body Fat (%): 31,8

Body Water Volume (%): 46,8

Muscle Mass (%): 33,3

Bone Mass (%): 11,1

7.40pm

Weight (Kg): 60,9

Body Fat (%): 31,5

Body Water Volume (%): 47

Muscle Mass (%): 33,4

Bone Mass (%): 11,1

Friday 22nd June:

9.45pm

Weight (Kg): 60,9

Body Fat (%): 31,5

Body Water Volume (%): 47

Muscle Mass (%): 33,4

Bone Mass (%): 11,1

Thursday 21st June:

1½hrs gym (Legs/glutes & abs)

Treadmill 30mins (weight loss program), + total of 10mins warm-up/cool-down
Treadmill 30mins (interval program), + total of 10mins warm-up/cool-down
Ab crunch R.O.M. (flex only) 25 x 3 @ 25kg
Ab crunch R.O.M. (flex/ext) 25 @ 20kg, 20 x 2 @20kg
Back raise 10 x 2 with 10kg weight, 10 without weight.

1pm:
(before lunch)

Weight (Kg): 61,0

Body Fat (%): 31,7

Body Water Volume (%): 46,9

Muscle Mass (%): 33,3

Bone Mass (%): 11,1

2.45pm:
(about 1½hrs after lunch)

Weight (Kg): 60,6

Body Fat (%): 31

Body Water Volume (%): 47,4

Muscle Mass (%): 33,7

Bone Mass (%): 11,1

Wednesday 20th June:

1hr Gym (Back, Shoulders & Chest)

Warm up on treadmill
Vertical sitting row 15 @ 50kg, 10 x 2 @ 45kg
Delts 10 x 3 @ 10kg
Pulley 15 x 3 @ 25kg
Chest Press 10 @ 35kg, 10 x 2 @ 30kg
Shoulder press 5 @ 25kg, 10 x 2 @ 20kg
5mins cool down.

Weight (Kg): 61,3

Body Fat (%): 31,6

Body Water Volume (%): 47

Muscle Mass (%): 33,4

Bone Mass (%): 11,1

Tuesday 19th June:

Gym 1½hrs (Abs & arms)

Warm up on treadmill, 2km (maybe 20mins?)
Ab crunches (machine "Abs 1") 25kg 15/10/10
Triceps press 45kg 15/10/10
Sit-up bench 20/12/7
Ab crunches 30kg/10, 25kg 10/10
Triceps press 45kg 10/10/15
Cool down on treadmill

Weight (Kg): 60,7

Body Fat (%): 31,5

Body Water Volume (%): 47

Muscle Mass (%): 33,4

Bone Mass (%): 11,1

Monday 18th June:

1 hour gym (back, chest & shoulders)

15min warm-up on treadmill
Vertical sitting row [Pulley] (machine "Back 1"): 10 reps x 3 at 45kg (narrow grip)
Chest press 10 reps at 30kg, 7 reps at 30kg x 2 (upper grip)
Seated shoulder lifts [Delts] (machine "Shoulders 1"): 10 reps x 2 at 10kg
Pec Deck Fly 15 reps at 20kg, 10 reps x 2 at 20kg
Vertical traction (machine "Back 3") 15 reps x 3 at 30kg (new!)
Shoulder press (machine "Shoulders 2"): 10 reps x 2 at 25kg, 8 reps at 25kg. (varied grip)
12 mins cool-down on treadmill (incline 0 - 9,5) [1km]

9.15pm

(after dinner)

Weight (Kg): 60,7

Body Fat (%): 31,9

Body Water Volume (%): 46,8

Muscle Mass (%): 33,2

Bone Mass (%): 11,1

Sunday 17th June:

3.30pm

Weight (Kg): 60,2

Body Fat (%): 30,8

Body Water Volume (%): 47,5

Muscle Mass (%): 33,7

Bone Mass (%): 11,2

8.30pm

Weight (Kg): 60,7

Body Fat (%): 32

Body Water Volume (%): 46,7

Muscle Mass (%): 33,2

Bone Mass (%): 11,1

Saturday 16th:

1pm

Weight (Kg): 60,6

Body Fat (%): 31,1

Body Water Volume (%): 47,3

Muscle Mass (%): 33,6

Bone Mass (%): 11,1

Friday 15th June:

Walked 3km {morning}

in 32:41 mins

pace: 10:36min/km

Planned exercise for the day:

Gym;

Back, shoulders & abs.

11am

Weight (Kg): 60,9

Body Fat (%): 32,7

Body Water Volume (%): 46,2

Muscle Mass (%): 32,8

Bone Mass (%): 11,1

Hey at least fat and muscle are equal =P

3.30pm

(a bit early but forgot just before dinner)

Weight (Kg): 60,6

Body Fat (%): 31,4

Body Water Volume (%): 47,1

Muscle Mass (%): 33,5

Bone Mass (%): 11,1

** No gym today, have been feeling unwell =( **

Thursday 14th June:

11.45am

Weight (Kg): 60,4

Body Fat (%): 32,4

Body Water Volume (%): 46,4

Muscle Mass (%): 33

Bone Mass (%): 11,1

6.30pm

(straight after dinner)

Weight (Kg): 60,9

Body Fat (%): 31,7

Body Water Volume (%): 46,9

Muscle Mass (%): 33,3

Bone Mass (%): 11,1

Wednesday 13th June:

9.30am

Weight (Kg): 61,4

Body Fat (%): 32,5

Body Water Volume (%): 46,4

Muscle Mass (%): 33

Bone Mass (%): 11,1

Just checked my weight loss chart from an app i used to use, it was not a jolly experience =(

8.45pm

Weight (Kg): 60,9

Body Fat (%): 32,4

Body Water Volume (%): 46,4

Muscle Mass (%): 33

Bone Mass (%): 11,1

Tuesday 12th June:

Checking difference between am and pm readings (read somewhere that most accurate reading is in the afternoon before dinner).

10.45am

Weight (Kg): 61,6

Body Fat (%): 32

Body Water Volume (%): 46,7

Muscle Mass (%): 33,2

Bone Mass (%): 11,1

5pm

Weight (Kg): 61,6

Body Fat (%): 32,1

Body Water Volume (%): 46,6

Muscle Mass (%): 33,1

Bone Mass (%): 11,1

Monday 11th June:

1 hour 15mins gym (arms, back & chest)

Warm-up on treadmill 15mins.
Chest press 15 reps at 30kg, 4 reps at 40kg, 7 reps at 35kg (lower grip)
Pec Deck Fly 10 reps at 20kg x 2, 8 reps at 20kg
Vertical sitting row (machine "Back 1"):10 reps at 45kg x 3 (wide grip)
Triceps press (machine "arms 1"): 15 reps at 30kg, 21 reps at 35kg, 5 reps at 45kg (vertical grip)
Back raise (machine "back 5"): 20 reps holding 5kg weight, 10 reps without weight.
15mins cool-down on treadmill

(Stats written disappeared and my scales only remembers the last reading, and i just did Tuesday's reading)

Sunday 10th June:

Weight (Kg): 60,7

Body Fat (%): 31

Body Water Volume (%): 47,4

Muscle Mass (%): 33,7

Bone Mass (%): 11,1

(Day 5 of period)

Saturday 9th June:

Weight (Kg): 60,7

Body Fat (%): 31,2

Body water volume (%):: 47,3

Muscle mass (%): 33,6

Bone mass (%): 11,1

BMI: 24,9

(Day 4 of period)

Friday 8th June:

Walked 3km {morning}

Thursday 7th June:

1 hour at gym (back & shoulders):

15min warm-up on treadmill (2,35km) on manual setting, between 5 - 6,5km/hr (average 5,4km/hr)
Vertical sitting row (machine "Back 1"): 15 reps at 35kg, 10 reps at 45kg, 5 reps at 55kg (narrow grip)
Seated shoulder lifts [Delts] (machine "Shoulders 1"): 10 reps at 25kg x 2
Seated cable rows [Pulley] (machine "Back 2"): 10 reps at 35kg, 3 reps at 45kg, 5 reps at 40kg
Shoulder press (machine "Shoulders 2"): 15 reps at 25kg x 2, 10 reps at 25kg. (inside grip)
15mins cool-down on exercise bike (3km) on weight loss setting.

Weight (Kg): 61,9 (at gym, clothed)

Body Fat (%): 33,6

Body water volume (%): 45,6

Muscle mass (%): 32,4

Bone mass (%): 10,4??

BMI: 25,4

(Day 2 of period)

Tuesday 5th June:

Walked 3km {morning}

Breaking the spell?

I've done a lot of bad as of late. I've been messing up, not only with Brutus, but also in my life in general.
But today i did good =)
I got my lazy fat arse off to the gym *grins* One day before deadline i may add!

Today melinda is wearing the golden GG mask, and it feels good.

Not only does the Good girl feeling feel good, the actual physical part of being at the gym feels really nice! (it's something i really need)

I've also decided to make my gym and exercise more public. I'm going to make a page of it (although as mentioned before it doesn't work as it should so it'll be a post at first), that way everyone can keep track of it =D

Remember these from back in the day?
~ Nostalgia ~

It's never ending!!

It's 2 steps forward 3 steps back -constantly!

Thought i was getting better now i feel feverish again =(

I just want to get well and go to the bleeding gym!
I want the flat to be done!
I want....
I want....
I want a lot of things.

This is not the time for them apparently *sigh*

Sorry just spewing gall and moaning -just ignore me.... I'm trying to! *LOL*

__________________________________

melinda's Weight Loss Challenge Summer/Autumn 2012:
__________________________________

Week 1

[ 30/7 - 5/8 ]

Training Program:

Monday:

Running; slow for 10mins.
Spinning; intervall 20mins.
Rowing; slow for 15mins.
Weights; (chest & arms)

chest press
triceps press
pec deck fly

Tuesday:

Weights; (back & shoulder)

Sitting vertical row

Shoulder fly

Pulley

Shoulder press

Back extensions (machine)

Back raise

Wednesday:

Rowing; slow pace 10mins. + heavy pull - 10 heavy pulls/min for 5mins. + slow pace 10mins.
Weights; (abs & chest)

Crunch R.O.M.
Chest press
Rotary torso
Pec deck fly
Crunches

Thursday:

Spinning 45mins.

Friday:

Running slow pace, 12mins.
Spinning interval, vary pace between fast and slow. 15mins.
Rowing slow pace, 20mins.
Weights (Back & shoulder)

Sitting vertical row
Shoulder fly
Back pulley
Shoulder press
Back extension (machine)

Saturday/Sunday:

Rowing slow pace, 30mins.
Spinning 30mins.
Core (at home)

Followed through?

Yes / No

_____________________
_____________________

Weekly Stats:

Weight:

Monday:
Sunday:

Measurements:

__________________________________________

Week 2:

[ ]

__________________________________________

-i want a tummy like this!

__________________________________________

__________________________________________

Making Progress

We all know i struggled with the gym for "a while". This resulted in, that the by the end of last year, i'd gained 5 of the 7kg i'd lost. Yeah that was one sour lemon! It took some serious hard work to lose that, and then to just gain it back so easily, well it nothing short of sucks.

It's not been long since i got my butt back in the gym but i am already seeing progression =)
Numbers are barely moving at all, but i do gain muscle very easily (and let's just say the weights are a teeny weeny bit heavier than at the beginning of last year - 20kg or so *grins*)

Anyways, i thought i'd give you guys a visual of the butt that now hits the gym!

Yeah i know, i was trying to be....i'm a bit shy OK?

But i'll be brave...

So....making progress - will you make sure i keep it up?

I did it!

Actually i did it for two hours today!

(The gym you pervs -the gym!)

I feel good!

(ne-ne-ne-ne-ne-ne, i knew that i would now....)

Day Two

It's day two on the diet. The shakes are still awful, but i managed to make the soup nice! =D Throw in some lightly boiled carrots and broccoli and a big pinch of cayenne (it's kinda spice-of-the-month just now, even before this) and some Parmesan cheese and it was actually nice! Not just bearable. I have however taken a bite or two of things (but i literally mean a bite or two!) and i just had four Table water biscuits (that contain no water what so ever! Had to laugh at that! *lol*).

Did you know that a tiny little throatie contains 7kcal?! And here's me trying to use them to not eat any calories! *LOL*

Tomorrow is gym deadline Numero Due. Let's see if this diet thing has paid off at all.
You're supposed to do the complete meal replacement for 1-3 weeks, i was gonna do 3 -I'm not so sure anymore! I'll keep it up till i run out, can't remember how much that is.

Keep your fingers crossed nothing unexpected comes to sabotage for me tomorrow!

Oh and to update you on the flat; it still reeks (in fact i think all my clothes do too from being there today). And i haven't received the bills for the rent -they're due to be paid in 4 days. Oh and they won't give me money for it either! (Yes, i'm on benefits.) And the person i need to hunt for all this has been unreachable all week.

*Sigh*

Yeah, maybe you can keep your fingers crossed here too?

That's it for now i think....

Doing the Right Thing

Today is Wednesday. Apart from it being midweek it's also the day for my first gym deadline with the new "consequences".

I did it!

Did you doubt me?
It's OK, i did too. In fact, it very nearly didn't happen!!
Daughter's coughing -again! I considered having her home today, or rather i was going to -then i remembered what the consequences would be. Because her being home would make it very difficult for me to go to the gym, so i shot out of bed, pushed her some cough medicine, got her dressed and off to nursery. Then home for a meeting. After that i had some tech issues with my Mp3-player (seriously what is it with me and Mp3-players?! They all FAIL!), this took longer than it should have (tech stuff tends to do that, and it goes unnoticed too!), so i didn't get quite as long at the gym as i would've liked (or as Brutus would like). I did 30mins on the treadmill -not lots i know! But i got there and i did so without being begrudging about it. I liked it.
I went for a shower and a trip to the sauna.

Have i told you guys about the sauna deal? No?
No, didn't think so.

-Every time i go to the gym i am supposed to go in the sauna. In the sauna i'm supposed to masturbate. Yeah you heard me right! Though i do have a "get-out-clause" that say i don't have to (but can!) if due to privacy reasons, i e if i'm not alone i don't have to. This is due to my humiliation hard limit. So in fact this is sailing pretty close to the wind for me.
Not masturbating in the sauna (for other reason than privacy-clause) usually brings a masochistic task as punishment. So you can in fact say that every gym task has a sub-task attached to it (hahaha ain't i just funny?! *lol*). Today i achieved both. So no missing Brutus tonight! Or task (not under that pretense at least *lol*) *grins*

Next deadline: Friday.

You guys will keep me on my toes won't you?

Thanx!

;)

I've also started a diet today. It's a shake meal replacement diet -it tastes awful!! *LOL* Well that's what you get for buying chocolate flavour when you know full well you won't like it (but c'mon that was FOUL beyond imagination!) -but hey it was on offer! But seeing it was so disgusting i went and bought another flavour as well today, and the soup version -i was starving! *lol*
Yes, it is a bit pricey, but i'm so bummed at gaining 5 out of the 7kg's i lost last year that it's worth it!

(And if you think about it it really isn't much different in price than eating out a couple times)

So for the next little while it will be liquids only for melinda (oh help me god! i get starving just saying it! *lol*), well i've bought some celery and carrots to munch on if needed -i mean you gotta chew sometime don't you?!

Hmm, i think that's it for now.

Till later, Ciao!