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Everymanís PreE Routine & Log

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  • Everymanís PreE Routine & Log

    Everymanís PreE Routine & Log

    Hey guys, Iím a new member of this community. I found it just in July. Since then I have been lurking around here reading posts and taking notes. Wish I found it years ago!


    My Background
    I am 43 now. During my sex life for the last 22-some years I had to face a lot of humiliations due to premature ejaculation. Though I remained unperturbed outwardly, but inwardly a sense of inferiority complex was always there. My Ďdonít careí attitude helped me sail though all these years.

    I have been masturbating for more than 30 years and except for the first 2-3 years (when it used to take literally an hour to ejaculate), I had always been a rapid ejaculator. As it stands now I can jerk off literally within a minute after erection.

    Regarding actual sex, from my very first experience I always came within 30 seconds. In the last 22 years I had quite a few relationships (on and off), but I could never cross the 30 second mark. If I thrust hard and fast, then I last 10-15 seconds max. In blowjob it is 1 min max.

    I can manage foreplay and outercourse quite comfortably only if my dick is left untouched.

    Thanks to my PreE my relationships never sustained for more than a few months. Some were over after just a few days.

    Another problem is that I cannot got for second round. 10 years ago I could go for 2nd or 3rd rounds. But now after first ejaculation it takes at least 12 hours to get another erection. So I really need to solve this PreE.

    My current GF is a bit understanding and this relationship has just crossed 1.5 year. Though she always says that she is okay with my PreE, but I can see that for the last few months she has started to avoid sex.


    Reasons behind my PreE
    After doing my research mainly in PEGym, I have identified 6 probable causes behind my PreE.

    Firstly, due to lack of privacy I always masturbated fast to reach orgasm.

    Secondly, my PF has always been super tight and tensed. My PF tenses up giving IKs during sex, masturbation and even during daily activities.

    Thirdly, Iíve severe anxiety and stress issue from my childhood. Actually I always used masturbation as an aid to relieve my stress and it actually helped my study and later my career. Perhaps this stress further aggravated my PF.

    Fourthly, my arousal is superfast and during PIV it goes out of control.

    Fifthly, my penis is super sensitive. Even a slight touch to any portion of my erect penis gives me IKs. Actually the entire pubic, groin and perineum areas are sensitive. Touching those gives IKs.

    Sixthly, Iíve APT.


    My PreE Plan
    I think the main points of concern are my PF, APT and arousal.

    My tight and tensed PF need to be put in a stretched and relaxed state. And APT must be addressed. Then I need to do something with my arousal.

    For PF and APT Iíve gathered stretches and exercises from PEGym and YouTube.


    Stretches & Exercises Routine (for PF & APT)
    Recently Iíve been doing a few stretches and exercises but very inconsistently. It was more like checking out rather than serious practice. Actually my fitness level is very low at present.

    This routine/log is important for me to follow the routine consistently without break. Right from tomorrow.


    No Regular Kegel
    With a severe case of PreE my PF is already fucked up. I need to relax and stretch the PF. So no more regular kegel. At least for now Iíll stick to RK only.


    Fighting off IK with RK (Throughout the Day)
    I noticed that I get IKs throughout my daily activities. At every change in movements, postures and even emotions. So Iíll consciously fight off (at least try to do so) those IKs by RK. Iíll also try to stop IK during and at the end of urination.


    Reverse Kegel Routine
    Front RK Ė 10+ sec x 50 reps (everyday morning & night)
    Back RK Ė 10+ sec x 50 reps (everyday morning & night)
    Full RK Ė In sync with 50 Deep Belly Breath Cycle (once everyday)


    Holding Reverse Kegel (Throughout the Day)
    This is hard. Hard to remember and harder to execute. But Iíll try to do as much as I can manage.


    Stand More. Sit less.
    At office itís impossible. Will maintain it strictly at home.


    Tennis Ball Massage
    At home whenever Iíve to sit on a chair, Iíll sit with a tennis ball under my perineum. Every time.


    Streches (Everyday)
    Hindi Squat (Start with 5 min x 4 times | Target 30 min at a stretch)
    Happy Baby Pose & Child Pose (as long as possible at a stretch x2 times a day)

    Calf stretch, Hamstring stretch, IT Band stretch, Quad stretch, Hip Flexor stretch, Glutes stretch, Groin/Thigh Adductor stretch, Thigh Abductor stretch, Hip stretch, Lower Back stretch and Chest stretch.
    (each stretch 2 min each side).

    Will try to maintain Deep Belly Breathing while doing these stretches.


    Cardio
    Burpee 30 min (Mon, Wed, Fri)

    Jogging 30 min (Tues, Thurs, Sat)


    Exercises (Bodyweight only)

    Abs, Chest & Back (Mon, Wed, Fri) :
    Crunches
    Leg Raises
    Plank
    Hollow Body
    Push-Up

    Legs & Glutes (Tues, Thurs, Sat):
    Squats
    Lunges
    Glute Bridge
    Hip Thrusts


    Yoga & Pranayama
    May add pranayam and a few yoga poses later if time permits.


    Diaphragmatic Breathing (throughout the day)
    This is tough. Iíve a habit of taking short breaths. Frequently I feel out of breath. From now on Iíll have to consciously spot short breaths and change to Deep Belly Breathing.


    Meditation
    Itís kind of boring for me. I canít maintain concentration during meditation for more than a minute. I easily get distracted. Iíll use imacís Meditative RK as my form of meditation. For 10 min.


    Porn & Arousal
    I never masturbated to porn. I always masturbate to my imagination Ė with eyes dead closed. For me, watching porn is like watching movies. Watching porn and masturbating are different affairs.

    My plan is to watch porn and at the same time hold RK. The target is to control arousal and erection during watching porn.


    Edging
    Iíll start with the most basic Stop-Start. With light and lubed grip. The idea is to prolong the edging session as much as possible.

    My target is to be able to edge for at least 30 min Ė hard and fast and without stop.

    I am not going to plan my ejaculation. The plan is not to ejaculate at all at the end of edging. If I accidentally ejaculate Ė which is most likely LOL - then OK.

    Actually Iíve started hating ejaculation. Ejaculation is messy. It messes with mind, confidence and relationships. For the last 100 days I abstained myself from intercourse, masturbation and orgasm/ejaculation. For someone who is used to having two ejaculations everyday this is quite a feat indeed.

    Not even a nightfall in those 100 days. LOL. Perhaps Iím getting really old.


    Sex
    At present Iím away from my home town and my GF due to job assignment. Will be back in mid-Jauary, 2021. So no chance of checking my progress in real sex.

    Iíll have to keep myself busy with my hands Ė edging and fighting off IKs and PONRs.


    Afterwords
    I donít think this routine is perfect. But this is what I managed to cook as of now. But Iíll continue experimenting and doing research and may add new things in future.

    I think a log is absolutely essential. It gives motivation and ensures discipline. Iíll be logging my journey everyday. Starting tomorrow 11-Nov-2020.

    I request you guys to give your comments and suggestions to make this routine better. This PreE must stop. I need every bit of help from you.

  • #2
    If I were you I'd been significantly careful and proceed based on a very precise plan. It is harder but not impossible to make significant changes to the body after 40. You need to really do a whole body test, where is tight, where is weak. A good clue to start is checking common areas of tightness, Iliopsoas and TFLs to see if they are tight. It enlightens a lot.

    Comment


    • #3
      Hi Antonio_gerio, thank you for your response.

      I did Thomas Test for Iliopsoas and Ober's Test for TFL/IT Band tightness and both are negative.

      But I am not convinced. Hip Flexor may not be very tight but TFL is different. In Hindi Squat I feel pain in TFL area. Moreover I've hip internal rotation problem - low range of movement. So TFL must be tight. Or I'm wrong!

      Antonio, for past three months I read a lot of your posts in various threads. You are very knowledgeable in this regard and moreover you solved your PreE problem yourself.

      Could you show this old man a right direction please?

      Comment


      • #4
        Day 1

        Did morning RK routine. It was like struggling.

        All day light RK hold - tried but could not do. Did sometimes for one or two minutes only. Bad!

        Didn't sit on any chair today.

        Tennis Ball massage - didn't do.

        Did stretches. Could not do any stretch perfectly. Bad!

        Did all exercises ABS and upper body. OK.

        All day Diaphragmatic Breathing - tried but could not do. Bad!

        Didn't meditation. Didn't watch porn for arousal control.

        Did edging. For 2.5 hr in afternoon.

        Actually it was a shame in the name of edging. It was ballooning. More accurately just cat-and-mouse game.

        I just went on stimulating my dick - ballooning style, no stroking. Frenulum and glans underside are the most sensitive. Any touch there gives immediate hard IK.

        Those IKs are of clenching type. Both BC and PC. As soon as I touch my dick, especially Frenulum or glans underside, BC clenches and PC clenches. PC clenching is very very hard. So hard that my strong RKs can not break them. Only when I stop rubbing those clenching releases.

        If I rub my frenulum on erect penis, PONR starts to show its ugly face. Immediately I have to move my hand to the base of penis.

        So I spent most of the 2.5 hr rubbing the shaft and much less time rubbing the frenulum. That's why I'm calling it cat-and-mouse game.

        I cannot manage this IK thing. My RKs are just helpless in front of these IKs.

        One more thing. I always maintained PPT during edging. I edged lying down and also walking.

        Another thing, since I rubbed my shat more than frenulum, my erection was below % most of the time. Is it ED?

        Well first went bad. But I didn't ejaculate.

        So 102 days without ejaculation!

        Comment


        • #5
          Hi Hussain. Thanks for your response.

          During my childhood and youth I used to jerk off frantically to cum fast. At that time I didn't know anything about kegel. But to cum fast - I think - I must have kegelled repeatedly albeit unconsciously.

          But one thing is certain. I never kegelled deliberately/consciously.

          Now I know what kegel is. So I am very conscious of what I'm doing during masturbating. I can say that all my kegels are unconscious - what we cal IK here.

          Every stimulation - however small - makes front and back kegels. And those kegels I never initiate consciously. Rather I try had to avoid by relaxation or stop by RK. But I fail.

          Hope I made myself clear.

          Waiting for some idea please.

          Comment


          • #6
            In Hindi Squat I feel pain in TFL area. Moreover I've hip internal rotation problem - low range of movement
            Can you explain this more? Stand on one leg, bring the other knee up and then rotate it out, and then in. Which one feels harder? in or out.

            Comment


            • #7
              Hi Anthony_gerio, thank you for your continued attention.

              As you said, I stood on one leg, brought the other knee up and then I tried to rotate my leg below my knee out and then in keeping my knee fixed. Did it get it right?

              I find that rotating it out is much much much harder than rotating it in. Actually I can barely rotate it outwards.

              The situation is same on both sides.

              I discovered this problem some 15 days ago thanks to a YouTube video. That's why I said I have limited hip internal rotation.

              Waiting for your advice.

              Comment


              • #8
                Day 2

                Did RK routine twice as planned. It was OK.

                Tried all day to thwart off IKs by RKs. 20% success maybe. Bad!

                All day light RK hold - tried to do a few times for short whiles. Bad!

                Didn't sit on any chair today.

                Tennis Ball massage - didn't do.

                Did stretches. Still no improvement on forms.. Bad!

                Did all exercises - glutes and lower body. OK.

                Couldn't do any cardio due to hurting foot.

                All day Diaphragmatic Breathing - tried but could not do. Bad!

                Didn't do meditation. Couldn't find time to watch porn for arousal control.

                Will edge at night if any energy remains in my body.

                Thanks. Take care.

                Comment


                • #9
                  Originally posted by Everyman View Post
                  Hi Anthony_gerio, thank you for your continued attention.

                  As you said, I stood on one leg, brought the other knee up and then I tried to rotate my leg below my knee out and then in keeping my knee fixed. Did it get it right?

                  I find that rotating it out is much much much harder than rotating it in. Actually I can barely rotate it outwards.

                  The situation is same on both sides.

                  I discovered this problem some 15 days ago thanks to a YouTube video. That's why I said I have limited hip internal rotation.

                  Waiting for your advice.
                  No, I meant to rotate the whole leg, put your hand on the knee which is up and by the help of your hand rotate the whole leg out and in.

                  Comment


                  • #10
                    Originally posted by Anthony_gerio View Post
                    No, I meant to rotate the whole leg, put your hand on the knee which is up and by the help of your hand rotate the whole leg out and in.
                    Oh, I misunderstood.

                    Here it is much easier to rotate my whole leg out than to rotate it in. Same for both legs.

                    What does that mean? Awaiting eagerly.

                    Thanks. Take care.

                    Comment


                    • #11
                      Originally posted by Everyman View Post
                      Oh, I misunderstood.

                      Here it is much easier to rotate my whole leg out than to rotate it in. Same for both legs.

                      What does that mean? Awaiting eagerly.

                      Thanks. Take care.
                      It confirms your theory, weakness in adductors, tightness in ITband. Now test your shin as well, see if the outside of it is tight.

                      If you are interested, the whole common story is a chain action. It starts from bottom, your out (anterior) shin is over developed (genetic, childhood habits, etc.). It causes your adductors to not work, it causes the glute medius to not work properly, to keep the balance body locks adductors and give the job to TFL, ITband becomes overactive, it needs a symmetrical top point to work with, it over actives the Iliopsoas muscles, an over active Iliopsoas muscle causes the TVA and all the glute group to become under used, and everything gets jammed by time and put significant load on the PF and have never allowed it to developed. An under developed muscle group gets easily tired and can not work properly. Thus, PreE.

                      Now find your way out of it.

                      Comment


                      • #12
                        Originally posted by Anthony_gerio View Post
                        It confirms your theory, weakness in adductors, tightness in ITband. Now test your shin as well, see if the outside of it is tight.

                        If you are interested, the whole common story is a chain action. It starts from bottom, your out (anterior) shin is over developed (genetic, childhood habits, etc.). It causes your adductors to not work, it causes the glute medius to not work properly, to keep the balance body locks adductors and give the job to TFL, ITband becomes overactive, it needs a symmetrical top point to work with, it over actives the Iliopsoas muscles, an over active Iliopsoas muscle causes the TVA and all the glute group to become under used, and everything gets jammed by time and put significant load on the PF and have never allowed it to developed. An under developed muscle group gets easily tired and can not work properly. Thus, PreE.

                        Now find your way out of it.

                        Your assessment is CORRECT. Thanks.

                        Anterior tibialis is really tight, I think. Because doing wide and deep squats sometimes give me keen pain which resolves quickly when I stretch that anterior tibilis.

                        Your overall profiling of my muscle imbalance matches perfectly.

                        My glute medius and adductors are really weak because I find them so during exercising them. But TVA weakness is something that I didn't expect. Well I think I need to work on that, too.

                        I have just one confusion. If my PF is underdeveloped, then should I incorporate Kegel into my routine. Or should I continue with my 'RK only' routine and PF stretches while strengthening my PF with squats. Please advise.

                        One more thing. On the basis of your profiling I think I need to change my stretching and strengthening routine a little bit. Here is my new routine.

                        Stretching

                        Anterior tibialis
                        Calves
                        Iliopsoas
                        Quad
                        TFL/IT Band
                        Adductor
                        Abductor
                        Piriformis
                        PF
                        Hip
                        Lower Back
                        Chest


                        Strengthening

                        Posterior tibialis
                        Hamstring
                        Adductor
                        Glutes (Maximus, Medius, Minimus)
                        ABS
                        TVA
                        Upper & Middle back

                        Rest routine of RK, Tebnnis ball etc as usual.

                        Is this routine OK? Please advise.

                        Many many thanks for your help. Take care.

                        Comment


                        • #13
                          Day 3

                          Did Hindi squat for 10 min at a stretch. It was painful after 2 min but I pressed on.

                          Actually when I started Hindi squat (not consistently) in September, I progressed to 15 min session. But there was a set back. I don't know why I could not do it more than 5 min in end-October. Then my hemorrhoids resurfaced. I stopped Hindi squat for some days. Then restarted on Day1 but could not do more than 5 min due to hurting TFL.

                          Did complete RK routine as planned. 100 front and 100 back RKs and 50 full RKs. It's OK. But I think I don't get that feeling of 'expanding balloon' that is much talked about here. Maybe I'll have to practise more to get that feeling right.

                          Did all other stretches. Forms not satisfactory. Will keep trying to perfect. Will report when I'll perfect a form.

                          Tried all day to thwart off IKs by RKs. Not quite successful.

                          All day light RK hold - tried a few times. Can't do continuous hold for more than 5 min. Bad!

                          Didn't sit on any chair today. No Tennis Ball massage.

                          Did all exercises - ABS and upper body. OK.

                          Couldn't do any cardio due to hurting foot and knee.

                          All day Diaphragmatic Breathing - tried but could not do. Bad!

                          Didn't do meditation.

                          Watched porn while doing RKs. 50 front and 50 back. Erection never went past 50%. Need more practice.

                          Now work schedule is too hectic. Yesterday I was too tired to edge. Will attempt tonight if any energy is left in my body.

                          Comment


                          • #14
                            Day 4

                            Got my knee hurt yesterday. So gave my aching knee one day's rest. No exercise today.

                            Tomorrow is my scheduled 'rest day'. Instead today is rest day and tomorrow will be 'workout day'.

                            I used that time to edge in the morning. Previous two I could not edge due to tiredness. Today edged for 65 min. The same 'cat and mouse' ballooning. And the same fight with IKs.

                            As usual even my strongest RK stood no chance against those 'almighty' IKs. If I stop rubbing, I can relax my PF and the clenching releases. But I cannot unclench or relax while rubbing especially my frenulum.

                            I even tried to first keep an RK hold and then rub. But IK easily overrides my RK. Pretty frustrating. I think I need to work on my RK and stretches more.

                            Planning to do 500 RKs today. Already did usual 100 RKs as per routine.

                            Another thing. I also tried to hold a 30-min RK while walking on the road. Lost hold twice - at 11th min and then at 23rd min. Bad!

                            Planning to edge again at night. So far 105 days of no ejaculation.

                            Thanks. Take care.

                            Comment


                            • #15
                              I have just one confusion. If my PF is underdeveloped, then should I incorporate Kegel into my routine. Or should I continue with my 'RK only' routine and PF stretches while strengthening my PF with squats. Please advise.
                              If you do kegels right, and bring down and up your PF by the both ends of it, I don't see any harm on it to be honest by doing them once or twice per week, holds like 5 secs (not 30 something secs like many do) and them again pushing them down. Playing with them in the whole range of motion, maybe 2 sets of 5-10 reps. But as far as I have learned on my self and many articles, the PF development is a function of developing the around it muscles. If I were you, I wouldn't fuss much about it.

                              Your targets look fine, just study how to work them out, diet for better results etc. One thing I know is that above 40 you need to reduce the load of your workout (like from heavy squats to medium or body weight) but increasing the volume of it, i.e. instead of 3 sets, doing 4-5 sets. Study on that.

                              Besides do not forget the foam rolling importance in realising the tight muscles, as recommended (not for hours like many do), for example 1 to 2mins for ITband maybe twice per day.

                              And I don't understand what you mean by 50 front 50 back RK while watching porn. The true RK is a continuous action in which, you push lightly and try to keep the PF released.

                              Comment

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