Latitude22
09-09-2009, 11:14 PM
Hey brothers, I've taken the beginner model that Big Al posted and adapted it to my schedule. I hope I've interpreted it correctly. Please take a look at it and give me some feedback - Thank you very much.
Please note that I've included a few questions at certain sections of this routine.
BEGINNER ROUTINE - 6 WEEKS
During weeks 1-2, you will workout 3 days per week
Tuesday / Thursday / Saturday
During weeks 3-4, you will workout 4 days per week
Tuesday / Thursday / Saturday / Sunday
During weeks 5-6, you will workout 5 days per week (2x/day)
Tuesday / Thursday / Friday / Saturday / Sunday
Week 7 - Recovery
- - - - - - - - - - - - - - - -
Session Outline:
A) Warm Up: Warm Towel Wrap for 10 min.
B) Manual Stretch: 15-20 minutes - Simple Manual Stretch
Rest as needed in between
90 DEGREES (5 sets x 30sec)
UP (5 sets x 30sec)
DOWN (5 sets x 30 sec)
LEFT (5 sets x 30sec)
RIGHT(5 sets x 30sec)
C) Basic Jelq:
-Week 1: (10 minutes / 2handed @2-3 sec. strokes)
-Week 2: (15 Minutes / 2handed @2-3 sec strokes)
-Week 3: (20 Minutes / 2handed @2-3 sec strokes)
-Week 4: (25 Minutes / 2handed @2-3 sec strokes)
-Week 5: (30 Minutes / 2handed @2-3 sec strokes) (2x/Day)
-Week 6: (30 Minutes / 2handed @2-3 sec strokes) (2x/Day)
D) Oriental Massage: (Do I just perform one cycle through the instructions outline below?)
Week 5 + 6: 2x/Day
1) Inhale deeply and "swallow" your breath. Mentally visualize pushing the breathed-in “energy” into your penis. Using your index, middle and ring fingers, push up on the area just behind your testes and just in front of your anus (the ‘taint) to “hold in” your stored energy.
Keep this pressure constant for all of the pulling you are about to do.
2) Grasp your penis just behind the head, and with a steady pull that should only be mildly uncomfortable (NOT PAINFUL!) Pull it straight out nine times, Then to the left nine times, then to the right nine times and then down nine times.
3) Get your penis semi-erect. Then make a circle around the base of your penis using your forefinger and thumb (like if you where making an “OK” sign.) Then milk towards the glans nine times.
4) After the last procedure, your penis should be fully erect or close to it. Grasp your penis just behind the head and pull it towards your left side. Start rotating your penis in circles with a “cranking” style. Do this nine times. Repeat the same procedure for your right side.
5) For your last pulling exercise, grasp your penis just behind the head and pull your penis straight out. Keeping the tension, touch the head of your penis lightly to the inside of your left thigh and then back out again. Do this a total of nine times.
Repeat the same procedure for the other side.
6) After your stretching exercises, you should soak in a hot tub or a warm bath to relax the tissues of the penis; similar to relaxing your muscles after a heavy workout. You may also want to massage your penis at this time (or better yet, get someone to do it for you!)
E) Stamina - Basic Kegel:
To perform a kegel, simply tighten your PC muscle as if you were trying to control the flow of urine. You should try for up to 50- 5 second holds throughout the day, but remember to start off slowly! This is NOT an area that you want sore from fatigue!
-Week 1: 50 - 5sec. holds (10 sets / 5 reps / 1-2 min. rest between sets)
-Week 2: 50 - 5sec. holds (10 sets / 5 reps / 1-2 min. rest between sets)
-Week 3: 55 - 5sec. holds (11 sets / 5 reps / 1-2 min. rest between sets)
-Week 4: 55 - 5sec. holds (11 sets / 5 reps / 1-2 min. rest between sets)
-Week 5: 30 - 5sec. holds (11 sets / 5 reps / 1-2 min. rest between sets)
(2x/Day)
-Week 6: 30 - 5sec. holds (11 sets / 5 reps / 1-2 min. rest between sets)
(2x/Day)
**Should I do 50 kagels 2x/day for weeks 5+6?**
F) Cooldown: Warm Towel Wrap - 10min.
(Should I add anything? Stop starts? towel raises? etc... more jelqs? more stretches? anything need a tweak?)
Cheers,
lat.
Please note that I've included a few questions at certain sections of this routine.
BEGINNER ROUTINE - 6 WEEKS
During weeks 1-2, you will workout 3 days per week
Tuesday / Thursday / Saturday
During weeks 3-4, you will workout 4 days per week
Tuesday / Thursday / Saturday / Sunday
During weeks 5-6, you will workout 5 days per week (2x/day)
Tuesday / Thursday / Friday / Saturday / Sunday
Week 7 - Recovery
- - - - - - - - - - - - - - - -
Session Outline:
A) Warm Up: Warm Towel Wrap for 10 min.
B) Manual Stretch: 15-20 minutes - Simple Manual Stretch
Rest as needed in between
90 DEGREES (5 sets x 30sec)
UP (5 sets x 30sec)
DOWN (5 sets x 30 sec)
LEFT (5 sets x 30sec)
RIGHT(5 sets x 30sec)
C) Basic Jelq:
-Week 1: (10 minutes / 2handed @2-3 sec. strokes)
-Week 2: (15 Minutes / 2handed @2-3 sec strokes)
-Week 3: (20 Minutes / 2handed @2-3 sec strokes)
-Week 4: (25 Minutes / 2handed @2-3 sec strokes)
-Week 5: (30 Minutes / 2handed @2-3 sec strokes) (2x/Day)
-Week 6: (30 Minutes / 2handed @2-3 sec strokes) (2x/Day)
D) Oriental Massage: (Do I just perform one cycle through the instructions outline below?)
Week 5 + 6: 2x/Day
1) Inhale deeply and "swallow" your breath. Mentally visualize pushing the breathed-in “energy” into your penis. Using your index, middle and ring fingers, push up on the area just behind your testes and just in front of your anus (the ‘taint) to “hold in” your stored energy.
Keep this pressure constant for all of the pulling you are about to do.
2) Grasp your penis just behind the head, and with a steady pull that should only be mildly uncomfortable (NOT PAINFUL!) Pull it straight out nine times, Then to the left nine times, then to the right nine times and then down nine times.
3) Get your penis semi-erect. Then make a circle around the base of your penis using your forefinger and thumb (like if you where making an “OK” sign.) Then milk towards the glans nine times.
4) After the last procedure, your penis should be fully erect or close to it. Grasp your penis just behind the head and pull it towards your left side. Start rotating your penis in circles with a “cranking” style. Do this nine times. Repeat the same procedure for your right side.
5) For your last pulling exercise, grasp your penis just behind the head and pull your penis straight out. Keeping the tension, touch the head of your penis lightly to the inside of your left thigh and then back out again. Do this a total of nine times.
Repeat the same procedure for the other side.
6) After your stretching exercises, you should soak in a hot tub or a warm bath to relax the tissues of the penis; similar to relaxing your muscles after a heavy workout. You may also want to massage your penis at this time (or better yet, get someone to do it for you!)
E) Stamina - Basic Kegel:
To perform a kegel, simply tighten your PC muscle as if you were trying to control the flow of urine. You should try for up to 50- 5 second holds throughout the day, but remember to start off slowly! This is NOT an area that you want sore from fatigue!
-Week 1: 50 - 5sec. holds (10 sets / 5 reps / 1-2 min. rest between sets)
-Week 2: 50 - 5sec. holds (10 sets / 5 reps / 1-2 min. rest between sets)
-Week 3: 55 - 5sec. holds (11 sets / 5 reps / 1-2 min. rest between sets)
-Week 4: 55 - 5sec. holds (11 sets / 5 reps / 1-2 min. rest between sets)
-Week 5: 30 - 5sec. holds (11 sets / 5 reps / 1-2 min. rest between sets)
(2x/Day)
-Week 6: 30 - 5sec. holds (11 sets / 5 reps / 1-2 min. rest between sets)
(2x/Day)
**Should I do 50 kagels 2x/day for weeks 5+6?**
F) Cooldown: Warm Towel Wrap - 10min.
(Should I add anything? Stop starts? towel raises? etc... more jelqs? more stretches? anything need a tweak?)
Cheers,
lat.