My Routine and Results After Six Months of PE

[Calisthenics]

Today marks exactly six months since I started PE, I have been following the same routine since day one.

I have a sporting background, wrestled my whole life; competed in powerlifting, dabble in Olympic weightlifting, am a black belt in Brazilian Jiu-Jitsu and train in Muay Thai.

I have been kicked, punched, kneed, elbowed, thrown, twisted and bent every which way in my 44 years. A little while ago, I suffered a really nasty weightlifting injury chasing a deadlift PR. Instead of nailing the lift, I essentially shit my body out of itself.

Went through various surgeries, physical therapy, saw a men's health specialist/pelvic floor therapist. I took yoga and pilates to get back and improve my core stability.

After all of that, I was finally fully healed from my injury enough to realize I was also suffering with various erection quality issues. The major issues were major enough for me to not see the relatively minor things that had also been affected.

I talked to a doctor, and he had suggested I look into manual therapies, pelvic floor exercises and stretches, reverse kegeling, etc. I picked up the book A Headache in the Pelvis and went on a journey that eventually lead me to stumbling upon this place.

Anyway, here is the routine I've been doing for the last 180 days:

Sunday:
Warm up
10 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
25 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
20 squash jelqs
150 regular jelqs

Monday:
Warm up
10 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
25 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
20 squash jelqs
100 kegels

Tuesday:
Warm up
10 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
25 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
20 squash jelqs
150 regular jelqs

Wednesday:
Rest

Thursday:
Warm up
3 x 5 minutes in the Bathmate
150 standard jelqs

Friday:
Warm up
10 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
25 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
20 squash jelqs
100 kegels

Saturday:
Rest

And here are my erect results from following the above routine:

Day 1: 5-3/4" L x 4-1/2" G
Day 90: 6-1/8" L x 4-9/16" G
Day 180: 6-7/16" L x 5-1/4" G

Thank you.

 

[oldandlively]

Today marks exactly six months since I started PE, I have been following the same routine since day one.

I have a sporting background, wrestled my whole life; competed in powerlifting, dabble in Olympic weightlifting, am a black belt in Brazilian Jiu-Jitsu and train in Muay Thai.

I have been kicked, punched, kneed, elbowed, thrown, twisted and bent every which way in my 44 years. A little while ago, I suffered a really nasty weightlifting injury chasing a deadlift PR. Instead of nailing the lift, I essentially shit my body out of itself.

This is exactly the case of chasing a dream, but hit a hard road block due to personal injury during the pursuant. However, the personal point needed praising is, "Never give up, never surrender."

Went through various surgeries, physical therapy, saw a men's health specialist/pelvic floor therapist. I took yoga and pilates to get back and improve my core stability.

After all of that, I was finally fully healed from my injury enough to realize I was also suffering with various erection quality issues. The major issues were major enough for me to not see the relatively minor things that had also been affected.

I talked to a doctor, and he had suggested I look into manual therapies, pelvic floor exercises and stretches, reverse kegeling, etc. I picked up the book A Headache in the Pelvis and went on a journey that eventually lead me to stumbling upon this place.

This is where we are all at, brothers. No matter what injuries we have, and know that aging is a biological macro-injury over a span of time, we all suffer ED of some kind. But we're proud of you that you're disciplining yourself to exhaust all possible scenarios to get your penile health back, and consistent with your discipline as well. Most gave up partway or not even care to find a way because the lack of discipline. They believe a miracle pill is all they need. The body doesn't work that way. The body reacts based on the stresses being done, adopts the stresses, and adapt by growing.

Anyway, here is the routine I've been doing for the last 180 days:

Sunday:
Warm up
10 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
25 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
20 squash jelqs
150 regular jelqs

Monday:
Warm up
10 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
25 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
20 squash jelqs
100 kegels

Tuesday:
Warm up
10 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
25 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
20 squash jelqs
150 regular jelqs

Wednesday:
Rest

Thursday:
Warm up
3 x 5 minutes in the Bathmate
150 standard jelqs

Friday:
Warm up
10 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
25 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
20 squash jelqs
100 kegels

Saturday:
Rest

And here are my erect results from following the above routine:

Day 1: 5-3/4" L x 4-1/2" G
Day 90: 6-1/8" L x 4-9/16" G
Day 180: 6-7/16" L x 5-1/4" G

Thank you.

Now, the question based on the results is, "How's the erection strength, and how long can you maintain that erection strength?"

 

[Calisthenics]

Now, the question based on the results is, "How's the erection strength, and how long can you maintain that erection strength?"

I know now that there are two versions of myself, the pre-injury me and the post-injury me. They are not the same person.

After these last six months, my erection quality is as close to that pre-injury version of myself as I've felt in a long while. The hardness/firmness and, uh... staying power... have increased to a point that I believe I have effectively broken that anxiety/guarding cycle completely that was a result of my injury.

I get and can maintain erections without having to rely on constant stimulation. That in and of itself was a major hurdle early on.

In short, the pipes are working as close to 100% as I can tell. Certainly as close to 100% as it goes for post-injury me.

As a measure against pre-injury me, I'd say I have some work yet still to go. I'd guess 80-85% of the way there, not sure if I'll ever get my pre-injury 100% back. But I'm willing to put the work in to try.

 

[oldandlively]

In due time, my brother. Keep at it. I'm in the same path as you, since half of my body is under the same "pre-injury" vs my "post-injury". One thing can affect another, especially sexual sustainability. Just like everything in your body, you have to constantly maintain discipline through recovery efforts by every means possible, and sustain that discipline for the long run. That's how the body becomes plasticide and re-learns, while strengthening during the road of recovery. When we all read your posts, we, as in the medical community, are very proud of your efforts.

 

[calmnconsistent]

How did you hurt yourselves?

 

[Calisthenics]

How did you hurt yourselves?

A botched 600-lbs. deadlift attempt blew my insides out my back-end...

Along with a severe abdominal strain, hernias, complete pelvic floor dysfunction, and as a cherry on top... a "sports hernia" the doctors never could find. Which took years to actually heal.

 

[DLD]

A botched 600-lbs. deadlift attempt blew my insides out my back-end...

Along with a severe abdominal strain, hernias, complete pelvic floor dysfunction, and as a cherry on top... a "sports hernia" the doctors never could find. Which took years to actually heal.

That sounds terrible. I'm so sorry, my brother.How are you doing today?

 

[Calisthenics]

That sounds terrible. I'm so sorry, my brother.How are you doing today?

Doing well, thanks. I am a few years removed now from when the initial injury happened.

A year was spent getting evaluated by doctors and getting surgeries done, a couple years were spent recovering from the surgeries and healing, and then a year or so spent exploring therapies to fix issues like lack of core stability, pelvic function in relation to normal bodily processes, tightness and immobility, breaking up scar tissue and adhesions, etc.

And now I'm six months in to fixing the disparate effects still leftover. Erection quality being the most pertinent to me.

For a while there in the beginning, I couldn't urinate without triggering some pretty intense nerve pain that I felt in my penis. When it came to defecating, man that was a lesson in pain I wish on no one

 

[oldandlively]

Yep. Pelvic floor injury is no joke. I remembered that as well from the off-road injuries. Any pressure on the pelvic floor, be urinating or defecating, felt like a 10in spike hammered up your arse.

 

[Electric]

Your journey is shocking, your positive attitude and determination is remarkable. Wishing you great EQ and continued progress.

 

[Calisthenics]

Yep. Pelvic floor injury is no joke. I remembered that as well from the off-road injuries. Any pressure on the pelvic floor, be urinating or defecating, felt like a 10in spike hammered up your arse.

Exactly.

The abdominal strain was no picnic either. I'd hurt my back a thousand times over before I ever want to hurt my front again.

 

[Calisthenics]

Your journey is shocking, your positive attitude and determination is remarkable. Wishing you great EQ and continued progress.

Thank you, much appreciated.

 

[Calisthenics]

Quick update on the workout routine, since my post on day 180 of my training I have increased the bundled stretches, rotaries, kegels, and jelqs as such:

Sunday:
Warm up
12 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
30 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
30 squash jelqs
200 regular jelqs

Monday:
Warm up
12 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
30 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
30 squash jelqs
150 kegels

Tuesday:
Warm up
12 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
30 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
30 squash jelqs
200 regular jelqs

Wednesday:
Rest

Thursday:
Warm up
3 x 5 minutes in the Bathmate
200 standard jelqs

Friday:
Warm up
12 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
30 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
30 squash jelqs
150 kegels

Saturday:
Rest

After these next three months I'm going to switch to static holds for the kegels instead high reps.

Also, I do have a question around how Im kegeling andif it is ideal or not: I'm doing a hundred short reps and the static-holding the recerse kegel while manually stretching during the whole count. Is this enough reverse kegeling?

I mean, my pelvic floor feels pretty good and my EQ as well. I just don't want to create any imbalances that I'll then have to work through later on.

 

[DLD]

Doing well, thanks. I am a few years removed now from when the initial injury happened.

A year was spent getting evaluated by doctors and getting surgeries done, a couple years were spent recovering from the surgeries and healing, and then a year or so spent exploring therapies to fix issues like lack of core stability, pelvic function in relation to normal bodily processes, tightness and immobility, breaking up scar tissue and adhesions, etc.

And now I'm six months in to fixing the disparate effects still leftover. Erection quality being the most pertinent to me.

For a while there in the beginning, I couldn't urinate without triggering some pretty intense nerve pain that I felt in my penis. When it came to defecating, man that was a lesson in pain I wish on no one

I can relate in a way. I was shoveling snow the other week and I fell down in the snow and I couldn't get up. I had no gloves on.So by the time somebody came to help me, my fingers were frostbitten. i thought I was doomed. Thank God they're starting to clear up again. And I can start to feel my fingertips a bit more. Still in a lot of pain.But it's getting better. So I can relate to that feeling you have or you have had.

 

[oldandlively]

After these next three months I'm going to switch to static holds for the kegels instead high reps.

You are correct to use longer, but low intensity, static hold for the kegels. Like any PE exercise, there are light, moderate, and high intensity loading. Select a light and moderate intensity hold level for 5 to 10 seconds over the high-intensity repetitive loads. Less stress, more resistant strength building.

Based on medical records for post-recovery for pelvic floor, light and moderate intensity hold at 5 to 10 seconds, total of 60 max rep a day is encouraged. However, in the recent decade data analysis, for every kegel, perform a reverse kegel of the same intensity load and the same amount of time. So, your kegel-reverse kegel will be 30 double-set each.

Also, I do have a question around how Im kegeling andif it is ideal or not: I'm doing a hundred short reps and the static-holding the recerse kegel while manually stretching during the whole count. Is this enough reverse kegeling?

100 is too much. Reduce to 60 kegel, and 60 reverse kegel, max. Hold is still between 5 to 10 seconds, light to moderate intensity hold. To maximize blood flow through the area, try doing kegel and reverse kegel while light pumping for a week. I can explain scientific and medical reasoning, but you can't understand the methodology until you actually do it. Compare the before and after one week feeling. There will be a unique response.

I mean, my pelvic floor feels pretty good and my EQ as well. I just don't want to create any imbalances that I'll then have to work through later on.

At this point, your pelvic floor should be strong enough to sustain and maintain good quality erection. A slight deviation of the exercise will strengthen the pelvic floor differently. It's like working out only the biceps without the triceps; one thing is getting stronger, but other things are not.

 

[Calisthenics]

I can relate in a way. I was shoveling snow the other week and I fell down in the snow and I couldn't get up. I had no gloves on.So by the time somebody came to help me, my fingers were frostbitten. i thought I was doomed. Thank God they're starting to clear up again. And I can start to feel my fingertips a bit more. Still in a lot of pain.But it's getting better. So I can relate to that feeling you have or you have had.

Sorry to hear, brother. But it's very good that you're getting better.

 

[Calisthenics]

You are correct to use longer, but low intensity, static hold for the kegels. Like any PE exercise, there are light, moderate, and high intensity loading. Select a light and moderate intensity hold level for 5 to 10 seconds over the high-intensity repetitive loads. Less stress, more resistant strength building.

Based on medical records for post-recovery for pelvic floor, light and moderate intensity hold at 5 to 10 seconds, total of 60 max rep a day is encouraged. However, in the recent decade data analysis, for every kegel, perform a reverse kegel of the same intensity load and the same amount of time. So, your kegel-reverse kegel will be 30 double-set each.



100 is too much. Reduce to 60 kegel, and 60 reverse kegel, max. Hold is still between 5 to 10 seconds, light to moderate intensity hold. To maximize blood flow through the area, try doing kegel and reverse kegel while light pumping for a week. I can explain scientific and medical reasoning, but you can't understand the methodology until you actually do it. Compare the before and after one week feeling. There will be a unique response.



At this point, your pelvic floor should be strong enough to sustain and maintain good quality erection. A slight deviation of the exercise will strengthen the pelvic floor differently. It's like working out only the biceps without the triceps; one thing is getting stronger, but other things are not.

Thank you for this.

Instead of performing the increased kegel reps over these next three months, I will switch to what you have laid out here. Then reevaluate on day 270.

 

[monkaw]

Quick update on the workout routine, since my post on day 180 of my training I have increased the bundled stretches, rotaries, kegels, and jelqs as such:

Sunday:
Warm up
12 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
30 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
30 squash jelqs
200 regular jelqs

Monday:
Warm up
12 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
30 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
30 squash jelqs
150 kegels

Tuesday:
Warm up
12 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
30 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
30 squash jelqs
200 regular jelqs

Wednesday:
Rest

Thursday:
Warm up
3 x 5 minutes in the Bathmate
200 standard jelqs

Friday:
Warm up
12 minutes of bundled stretches in all directions
3 minutes BTC stretches left/right/center
30 windmills per direction
Testicle health massage
3 x 5 minutes in the Bathmate
30 squash jelqs
150 kegels

Saturday:
Rest

After these next three months I'm going to switch to static holds for the kegels instead high reps.

Also, I do have a question around how Im kegeling andif it is ideal or not: I'm doing a hundred short reps and the static-holding the recerse kegel while manually stretching during the whole count. Is this enough reverse kegeling?

I mean, my pelvic floor feels pretty good and my EQ as well. I just don't want to create any imbalances that I'll then have to work through later on.


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Nice! Keep it on!

 

[DLD]

Sorry to hear, brother. But it's very good that you're getting better.

God bless you, my brother. I'm going to the doctor just to be sure everything's alright. I'm just happy that I didn't die.If those people didn't come by, there was no way, I was getting up. Thank you so much Jesus