Just got back into the pe game and taking it seriously now .
Routine 2 on 1 off
Stretching light moderate stretching 6,7,5. 3,9 straight out , helicopter shakes , then 12,2,11 I do this three times a day at work in the bathroom holdin for 20 seconds each angle

Home
Warmup shower 10min or hot washcloth
Jelq 50 wet , 30 vjelq , 50 wet , 30 vjelq and 50 wet jelq
About 15 min worth jelqing 3 second strokes
Then same stretching routine only moderate to hard cause in warmer up . And 3 sets of each

So far
Nbel 6.5
Bpel 7
Meg 5.5