Everyman’s PreE Routine & Log
Hey guys, I’m 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 ‘don’t care’ 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, I’ve 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, I’ve 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 I’ve gathered stretches and exercises from PEGym and YouTube.
Stretches & Exercises Routine (for PF & APT)
Recently I’ve 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 I’ll 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 I’ll consciously fight off (at least try to do so) those IKs by RK. I’ll also try to stop IK during and at the end of urination.
Reverse Kegel Routine
Front RK – 10+ sec x 50 reps (everyday morning & night)
Back RK – 10+ sec x 50 reps (everyday morning & night)
Full RK – 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 I’ll try to do as much as I can manage.
Stand More. Sit less.
At office it’s impossible. Will maintain it strictly at home.
Tennis Ball Massage
At home whenever I’ve to sit on a chair, I’ll 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. I’ve a habit of taking short breaths. Frequently I feel out of breath. From now on I’ll have to consciously spot short breaths and change to Deep Belly Breathing.
Meditation
It’s kind of boring for me. I can’t maintain concentration during meditation for more than a minute. I easily get distracted. I’ll use imac’s Meditative RK as my form of meditation. For 10 min.
Porn & Arousal
I never masturbated to porn. I always masturbate to my imagination – 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
I’ll 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 – 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 – which is most likely LOL - then OK.
Actually I’ve 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 I’m getting really old.
Sex
At present I’m 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.
I’ll have to keep myself busy with my hands – edging and fighting off IKs and PONRs.
Afterwords
I don’t think this routine is perfect. But this is what I managed to cook as of now. But I’ll 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. I’ll 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.
Hey guys, I’m 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 ‘don’t care’ 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, I’ve 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, I’ve 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 I’ve gathered stretches and exercises from PEGym and YouTube.
Stretches & Exercises Routine (for PF & APT)
Recently I’ve 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 I’ll 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 I’ll consciously fight off (at least try to do so) those IKs by RK. I’ll also try to stop IK during and at the end of urination.
Reverse Kegel Routine
Front RK – 10+ sec x 50 reps (everyday morning & night)
Back RK – 10+ sec x 50 reps (everyday morning & night)
Full RK – 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 I’ll try to do as much as I can manage.
Stand More. Sit less.
At office it’s impossible. Will maintain it strictly at home.
Tennis Ball Massage
At home whenever I’ve to sit on a chair, I’ll 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. I’ve a habit of taking short breaths. Frequently I feel out of breath. From now on I’ll have to consciously spot short breaths and change to Deep Belly Breathing.
Meditation
It’s kind of boring for me. I can’t maintain concentration during meditation for more than a minute. I easily get distracted. I’ll use imac’s Meditative RK as my form of meditation. For 10 min.
Porn & Arousal
I never masturbated to porn. I always masturbate to my imagination – 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
I’ll 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 – 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 – which is most likely LOL - then OK.
Actually I’ve 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 I’m getting really old.
Sex
At present I’m 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.
I’ll have to keep myself busy with my hands – edging and fighting off IKs and PONRs.
Afterwords
I don’t think this routine is perfect. But this is what I managed to cook as of now. But I’ll 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. I’ll 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.
Comment