Hey guys, since I've read through enough journals from guys who have figured out how to sustain themselves during sex, I decided I would follow their examples and create my own log to keep myself accountable.
I'm planning to update this once a week to check in with how things are going. I've also created a google sheet where I'll be tracking my daily actions that I've committed to taking. I've set it up for 90 days, at which point I'll reassess where I'm at in the process and make any changes I think are necessary given what I've learned during those first 90 days.
Currently, I have basically zero control. Just the other night I ejaculated before even entering my wife. So pretty much any progress will be a victory for me.
Here's my Action Plan for the next 90 days:
Breakwork
APT Stretches (practice breathwork, mentally relax pelvic floor) - 7 days/week
Pelvic Floor Stretches (practice breathwork, mentally relax pelvic floor) - 7 days/week
Penis Stretches (practice breakwork, mentally relax pelvic floor) - 7 days/week
Tennis Ball Massage (practice breathwork, mentally relax pelvic floor) - 7 days/week
Edging (practice breathwork, mentally relax pelvic floor) - 3-5 days/week
Bonus: Don’t stress out when things don’t go great in sex
I'm planning to update this once a week to check in with how things are going. I've also created a google sheet where I'll be tracking my daily actions that I've committed to taking. I've set it up for 90 days, at which point I'll reassess where I'm at in the process and make any changes I think are necessary given what I've learned during those first 90 days.
Currently, I have basically zero control. Just the other night I ejaculated before even entering my wife. So pretty much any progress will be a victory for me.
Here's my Action Plan for the next 90 days:
Breakwork
- Use Breathe+ App
- Breath Cycle Settings: 3 seconds In, 0 second Hold, 3 seconds Out, 1 second Hold
- 5 minute duration
- Focus on relaxing pelvic floor and pushing a mild RK during
APT Stretches (practice breathwork, mentally relax pelvic floor) - 7 days/week
- Lying Pelvic Tilts - 1 set, 10 reps
- Standing Pelvic Tilts - 1 set, 10 reps
- Bodyweight Hip Thrusts - 3 sets, 10+ (increase when 3 sets is no longer difficult)
- RKC Plank - 2 sets, max time
- Lunge Stretch - 2 sets, 30 second holds
- Rectus Femoris Stretch - 2 sets, 30 second holds
Pelvic Floor Stretches (practice breathwork, mentally relax pelvic floor) - 7 days/week
- Knee to chest - 1 minute hold
- Happy Baby - 1 minute hold
- Child’s Pose - 1 minute
- Cobra - 1 minute
- Pigeon Pose - 1 minute
- Butterfly - 1 minute
- Wall Hindi Squat - 5 minutes
Penis Stretches (practice breakwork, mentally relax pelvic floor) - 7 days/week
- Straight, Right, Left, Straight Up, Right Up, Right Left, Straight Down, Right Down, Left Down
- 30 Second hold each direction
- Finish by multi-directional free stretch for 1 minute
- Take note of IKs, focus on relaxing the pelvic floor throughout and try pushing mild RK
Tennis Ball Massage (practice breathwork, mentally relax pelvic floor) - 7 days/week
- Minimum 2 sets of 10 minutes each day
Edging (practice breathwork, mentally relax pelvic floor) - 3-5 days/week
- In the beginning, focus on relaxation and breathwork
- In the beginning, just work on ballooning, and if feeling relaxed, then transition to edging
- Once I can do 20 minutes straight without hitting PONR with moderate grip, and natural pace, reassess my abilities and consider switching to STU
Bonus: Don’t stress out when things don’t go great in sex
- Remember it’s a process, the best thing I can do in the moment is to just relax and be as present in the moment as possible, no matter where I’m at in the bigger picture of changing my body and brain.
Comment