My pre e diary. Make it simple.

[skyisthelimitpe Senior Member Find all posts View Profile Close skyisthelimitpe]

If that’s the case then I’d be more than happy to give you my full routine which addresses exactly that. However if ur comfortable, I really think that first you should take a picture and upload it of your posture. Shirt off shorts on like I did in mine. This way nothing is misdiagnosed and you can get the advice of multiple people.

[Anklepain Senior Member Find all posts View Profile Close Anklepain]

Thanks sky! I am more than thankful for receiving your full routine. Can you also add how you do your routine?

[skyisthelimitpe Senior Member Find all posts View Profile Close skyisthelimitpe]

Not sure what you mean by "how", but I can give you the full one. I really want myself and some others to double check your posture though first. Doing the wrong exercises will make it worse (as it did in my case)

[Anklepain Senior Member Find all posts View Profile Close Anklepain]

By "how" I mean for example "abs workout" -> hollow body hold or "adductor stretch" -> frog pose etic...

Ok, I will post my posture for you or album.

[PYT Member Find all posts View Profile Close PYT]

Please can you also send me this routine?

[skyisthelimitpe Senior Member Find all posts View Profile Close skyisthelimitpe]

Please can you also send me this routine?

Sure please shoot me a pm

[Anklepain Senior Member Find all posts View Profile Close Anklepain]

I did not had sex! Because she is on period.

We did some foreplay just for fun. She slightly touch my penis for 10 second and I had alot of IK from that. I almost came and I took her hand off.

What exersice I have done lately:
- super alot of hollow body hold ( lower abss )
- super alot of missionary dry humping ( lowr abss)
- super alot of knee standing up and dow ( inner thight )

Conclusion:
- after my first dry humping success. I have failed 2 time when lower abss workout and stretch is included. Maube I need to stop this exersice.

- one time I also failed when adding hip flexor stretch into my dry humping exersices.

-I had never workout my obligues. Maybe my pelvis PF get tight when foreplaying by laying on the side. And maybe when laying on the side you need some obligues strength.

Im going to continue my dry humping exersices. I will stop lower abs work out and stretch. Also stop hip flexor stretch. Lets see what happen.

[Anklepain Senior Member Find all posts View Profile Close Anklepain]

My abs tightness would go away everytime after working out my inner thigh. This had happened to me 3 time. Now aday I can workout my abs everyday if I want to because my inner thigh is stronger, I gues. Before, one day of abs workout would makes my abs tigh for 5 day however I stretch it didn't helps.

I just want to write this down before I forget.

I want to ask you guys, do you get muscle burn on your arm muscles (shoulder, triceps and extensor) pain when having sex in missionary?

[Anklepain Senior Member Find all posts View Profile Close Anklepain]

Also I want to mention that last time I play soccer and I was the last guy who gets tired and my leg muscle wasn't get tight that much after playing. I believe this happens because my inner thigh or adductor got stronger. Normally I am ALWAYS the first guy who get tired and my whole leg muscle get tight like crazy even I had stretch a whole week everyday before playing. Last time I played soccer, I didn't stretch at all. This is interesting.

[andrewvi7 Senior Member Find all posts View Profile Close andrewvi7]

Also I want to mention that last time I play soccer and I was the last guy who gets tired and my leg muscle wasn't get tight that much after playing. I believe this happens because my inner thigh or adductor got stronger. Normally I am ALWAYS the first guy who get tired and my whole leg muscle get tight like crazy even I had stretch a whole week everyday before playing. Last time I played soccer, I didn't stretch at all. This is interesting.

Stretching as part of a warm-up will decrease the muscles power temporarily. I think its better off to start with a slow jog and get your body moving in other ways, muscles will work themselves in without having that temp strength drop, this applies for gym workouts though. Not 100% that its the same in cardio sessions like when playing football, but probably is.

When you have a 'sleeping' muscle other muscles will do its work but they will overcompensate for the sleeping muscles weakness. It's what you get with APT when the glutes are 'sleeping' and won't engage fully. Working on your inner thigh weakness would take the load off your other leg and core stabilising muscles.

[Anklepain Senior Member Find all posts View Profile Close Anklepain]

I just had sex!

I came 3 time. 2 time at night. 1 time at morning.

1. I came while rubbing my penis on her clit.
2. I came in 2min.
3. I came in 15min. ( Slow sex and stop start sex)

What exersice I have done lately:
- super alot of missionary dry humping
- super alot of frog pose missionary dry humping
- super alot of body hollow hold
- super alot of knee standing uo and down
- 1 hour of sitting knee bending up just before sex.

Noticement:
- I haven't done riding sex position dry hump at all after my first 5 min success. I hope this is the reason.

New routine:
- super alot of riding sex position dry humping. My hip flexors I way more loose every time I do this exersice.

[Anklepain Senior Member Find all posts View Profile Close Anklepain]

Total control of dry edging success without IK.

Exercises I have done lately:
-Cowgirl dry humping ( firering glutes and inner hip flexor opening/rotatings outwards)
-Super alot of upper back work out


IK came back and unsuccessful edging.

Exercises I have done:
-Super alot of missionary dry humping (firering inner hip flexors)

[Anklepain Senior Member Find all posts View Profile Close Anklepain]

IK is gone after stretching inner hip flexors. Successful edging is back!

[skyisthelimitpe Senior Member Find all posts View Profile Close skyisthelimitpe]

I'm going to post this here for all to see but here is my routine broken down day by day. From what Anklepain has shown in his posture pic hes got something similar to what I've got

Full body (Monday):

Camporini step back: 1 set x 20 steps

Supine core activation: 1min - what I do for this is put my feet against the wall, lay down, take a medicine ball and stick it straight up into the air with my arms locked out. Squeeze the medicine ball and engage your core especially with the lower abs

Plank with heel against the wall: 1 min

Beast hold with heels against the wall: 1 min

Wall sit: 1 min

Alternating cable chops: 6 reps each side (really lean into the hip on this one)

Goblet squats: 4 x 10 - tuck the pelvis at the top and brace when you’re about to go down

Dumbbell bench press with feet raised: 4 x 10 - I use like a 12 inch mat usually

Chest supported row: 4 x 10

Superset 3 rounds of each:

Cable chest fly 10 reps
Cross connect March 10 reps each side

Retro-step cable curls 10 reps
Alternating hip shift triceps press down 10 reps each side

Upper body (Tuesday, Thursday):

Camporini step back: 1 set x 20 steps

Supine core activation: 1min

Plank with heel against the wall: 1 min

Beast hold with heels against the wall: 1 min

Army crawl: not sure how far to do this I just go from one wall to the other

Inchworm push-ups: 10 reps

Alternating cable chops: 6 reps each side

Barbell bench press: 4 x 10 reps again with my feet raised about a foot on some platform

Seated cable row: 4 x 10 reps

Superset 3 rounds each:

Dumbbell floor press: 10 reps
Half kneeling contra lateral cable press: 10 reps

Dumbbell pullover: 10 reps
Half kneeling high pull with reach: 10 reps


Lower body (Wednesday, Friday):

Supine 90/90 hip rotation: 10 each side

Single leg t rotations: 5 each leg

Glute bridge hold: 45 seconds

Beast hold with heels against the wall: 1 min

Army crawl

Wall sits: 1 min

Alternating cable chops: 6 on each side

Goblet squat or split squat: 4 x 10 - focusing on feeling it on the inside of my thigh which means driving with the inside of my foot

Leg press: 4 x 10 again driving with the inside of my foot to feel the inside of the thigh

Superset 3 rounds:

Swiss ball hamstring curl: 10 reps
Cross connect March: 10 on each leg

IR focus step up: 10 reps each leg
Beast hold: 1 min


Make sure you are engaging your core on all these lifts. Please. Feel it into your pelvic floor.

Oh and also I like to add some random 10 min oblique workout from YouTube.

Each day takes about an hour or so

[skyisthelimitpe Senior Member Find all posts View Profile Close skyisthelimitpe]

Also Anklepain, careful stretching your hip flexors. Stretching hip flexors WILL make swayback worse and thus making your PreE worse