first week done after being back. got my fingers on the IRONMAN book and going to try that for the next week. If it feels good, i will keep doing it for the rest of the month.

here is a copy

Monday:
Milking (16) – (200 Milks – 100 left hand, 100 right hand)
Myofascial Unlocking (14)
PC Exercise (18) – 30 reps
PC Pumping Exercise (23) – 30 reps
The Satyr (30) – 3 times per day – 20 x 20 x 20
Penis Reps (20) – 10 reps
Ab Stretch (41)
Skachka (43) – 5 minutes up-down, left/right, and clockwise/counterclockwise
Tuesday:
 Penis Bend (17) 5 full reps
Reverse Lateral Penis Bend (31) – 5 full reps
Unlocking Your Perineum (29) – 3 minutes
Turkish Testicle Massage (26) – 5 reps
Testicular Strengthening (33) – 10 sets, 3 times per day
Latissimus Dorsi (35) – 10 reps
Wednesday:
Milking (16) – (200 Milks – 100 left hand, 100 right hand)
Myofascial Unlocking (14)
PC Exercise (18) – 30 reps
PC Pumping Exercise (23) – 30 reps
The Satyr (30) – 3 times per day – 20 x 20 x 20
Penis Reps (20) – 10 reps
Ab Stretch (41)
Thursday:
Penis Bend (17) 5 full reps
Reverse Lateral Penis Bend (31) – 5 full reps
Unlocking Your Perineum (29) – 3 minutes
Turkish Testicle Massage (26) – 5 reps
Testicular Strengthening (33) – 10 sets, 3 times per day
Latissimus Dorsi (35) – 10 reps
Skachka (43) – 5 minutes up-down, left/right, and clockwise/counterclockwise
Friday:
Milking (16) – (200 Milks – 100 left hand, 100 right hand)
Myofascial Unlocking (14)
PC Exercise (18) – 30 reps
PC Pumping Exercise (23) – 30 reps
The Satyr (30) – 3 times per day – 20 x 20 x 20
Penis Reps (20) – 10 reps
Ab Stretch (41)
Saturday:
Penis Bend (17) 5 full reps
Reverse Lateral Penis Bend (31) – 5 full reps
Unlocking Your Perineum (29) – 3 minutes
Turkish Testicle Massage (26) – 5 reps
Testicular Strengthening (33) – 10 sets, 3 times per day
Latissimus Dorsi (35) – 10 reps
Sunday:
Penis Bend (17) 5 full reps
Reverse Lateral Penis Bend (31) – 5 full reps
Milking (16) – (200 Milks – 100 left hand, 100 right hand)
Myofascial Unlocking (14)
The Satyr (30) – 3 times per day – 20 x 20 x 20
Qigong Massage (28) – 10 reps (left, center, and right)
Increasing Penile Sensitivity (27)
Skachka (43) – 5 minutes up-down, left/right, and clockwise/counterclockwise
Penis Reps (20) – 10 reps