My pre e diary. Make it simple.

[Anklepain]

Thanks Anthony.

I did thomas test and I dont have APT.

But im 100% sure I have weak adductor/inner thight/inner quads. My IT Bands are huge compare to my inne thigh. I dont even see my inner thigh muscles. There are no muscle on my inner thighs. They are weak and small/none.

Always, when you stretch some muscle which are very tight, workout the muscles in the opposite side.

Pigeon pose for stretching, and honestly for working out inner thigh there are loads of moves.

I agree with you on this. I have had exprience this phenomenom in chest and upper back muscles.

What do you mean by there are loads of moves in inner thigh? Im planning to keep things simple and working out my inner thighs with adductor machine.

[Anthony_gerio]

Search on youtube, Soma squats, leg extensions, towel leg out, clams, etc. Start with body weight and do them everyday, at this stage it is a corrective excelsis for and doing it 2 times per day something around 5-10 mins is recommended.
Do you have pronated feet as well?

[Anklepain]

Yes, I have overpronated feet. Wtf, how do you know all this?

Im going to add inner thingh workout immedidly!

How long does it takes for me to get about 4min real sex result from inner thigh workout exersice? I know everybody is different but just tell me some directional answer. Its ok if the answer "goes wrong". No problem.

Little bit info about exersices I have done in terms of muscle balance:
-super alot of IT Band stretching & foamroll
-super alot of quad stretching & foam roll
-super alot of hamstring stretching
-medium alot of inner thight stretching & foamroll
-super alot of shin stretching & foamroll
-super alot of calves streching & foamroll
-super alot of belly stretching
-super alot of chest stretching
-medium alot lower back stretching (new for me, havent tryi in real sex after this exersice yet)

-little bit of hamstring workout
-medium alot of belly workout
-little bit of upper belly workout
-medium alot of lower back workout
-medium alot of upper back workout

[Anthony_gerio]

These are very common roots of muscle dysfunctions, you can see them in medical journals frequently.

My suggestions regarding your routine:
Little bit info about exersices I have done in terms of muscle balance:
-super alot of IT Band stretching & foamroll (Continue this daily, 1 day rest in week)
-super alot of quad stretching & foam roll (Limit this one, 2 to 3 days per week, 30-45 secs on each muscle)
-super alot of hamstring stretching (Limit this one, 1 to 2 days per week, 45-60 secs on each leg)
-medium alot of inner thight stretching & foamroll (Limit to 1 to 2 days per week, no foam rolling, medium level stretch for blood circulation).
-super alot of shin stretching & foamroll (If I were you, wouldn't do this).
-super alot of calves streching & foamroll (I'm not sure how you do this, but if it stretches anterior Tibialis)
-super alot of belly stretching( 1 to 2 days per week for blood circulation, and search for internal obliques stretching and do that everyday)
-super alot of chest stretching (Continue this, as you probably have rounded shoulders)
-medium alot lower back stretching (new for me, havent tryi in real sex after this exersice yet) (continue all the spinal extension moves, lower, upper back)

-little bit of hamstring workout (one leg romanian deadlift + plus glute ham raises, twice per week, 3 sets each time).
-medium alot of belly workout (Even more, concentrate on using abs and TVA instead of flexors for movement)
-little bit of upper belly workout (each layer of ab is one muscle, if you work out abs, all get training, old believe that each pack is a separated muscles)
-medium alot of lower back workout (change this to upper back workout)
-medium alot of upper back workout (well, continue).
--- Where is glute workout, Glute medius, Glute Maximus, even more important than abs, add them to days you do hamstring workout and inner thigh overload workout.
--- You most probably need posterior Tibialis workout as well. Ankle stability.
--- Stretching hip flexors 3 to 4 times a week is missing, 2-3 sets of 30s twice a day.

I really have no idea how long this takes, I say minimum of 2 months for you to feel difference in your PF. It's normally 2 -3 weeks activation of muscle, 4-6 week for 8 to 12% of muscle development which is normally needed for changes of body mechanics.

[Anklepain]

Hi Anthony,

Was your Pre E cured only by fixing muscle imbalance?

Or does fixing muscle imbalance helps you to RK more easily/naturally and therefore it fix your Pre E in that way?

Do you RK during sex or out of sex at all?

[Anthony_gerio]

Hi Anthony,

Was your Pre E cured only by fixing muscle imbalance?

Or does fixing muscle imbalance helps you to RK more easily/naturally and therefore it fix your Pre E in that way?

Do you RK during sex or out of sex at all?

I can say fixing imbalances fixed my PreE. I did a lots of RKs at a point, but they are not really necessary. It is important to learn to do them and how it feels. When you balance the body, you feel your PF is developed. You feel now you can relax and keep it down, not necessary by that concept of balloon opening. Right now in sex I just am aware to not contract it and you can play with it.
Right now, I maybe after a long time of sitting, do a RK or two for 5 secs.

It is so muscle balance reliant, that even now that my PF works perfectly in the most of the positions in one condition I have issues. The arches of my feet are not fully developed (fixing it), they are there and more compare to a year ago, but not a perfect arch. So, when my feet are uneven, i.e. one on the ground and the other on the bed for example, again I observe my PF starts to acting due to incomplete body mechanics which can not fully tolerate the dynamic load on one leg.

However, in short term while you are training and have not reached a good point, a total 10-20% RK can help you in sex (forget about front back etc. if you ask me).

[Anklepain]

I just notice yesterday that everytime I over straighthening my middle back, I can RK easily/naturally without effort. Also the PF stay down when my middle back is in over straight position. Also I can RK while walking wich was impossible for me before. I have done middle back exersice 2 day now, lets see what happen. Do you have same exprience?


Inner thigh workout didnt helps me keep the PF down or relax. I have done sumo squad 200 reps/day for 4 day now.

[Anthony_gerio]

HAHA, come on man, you did a training for 4 days and expect it work? I suggest you read some on how a muscle develops, how you work it out it breaks and initially get destroyed but it is rebuilt stronger after. etc.

[Anklepain]

I just had sex last night. Furst time I came when I was fingering her. I came in 2 min at second time. The third time I last as long as I want but decide to cum in her mouth. 4 time was in the morning sex I came in 10min, because in the last minutes she start to moaning more and more.

[Everyman]

Morning sex after good night's sleep is actually the 1st time sex (not the 4th time) of the day. And it was 10 min. So it's definitely a progress. Congratulations!

I followed your complete log and it's a great inspiration for me to never give up. What do you think made the difference that you did better in morning that at night? Please think over it. It might give some clue. Then don't forget to share that with us. Thanks. Take care.