Advanced
Week 9
Workout Section–Week 9
Week 9 – You have now completed 2 months of the Phalogenics Workout program. Feel pretty good? You should! Go buy yourself a beer and a good fat steak tonight, you’ve earned it!
Quote of the week – We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.
Jesse Owens
Week 9 – So this week we are going to add another exercise to the mix. The Jai Stretch. I know it can sometimes feel a bit overwhelming with now a longer list of exercises to the mix. The good news is you should have your current routine pretty much memorized by this point. You should also have near perfect form on some of the earlier exercises introduced. Hell, you can probably do them in your sleep.
LISTEN TO YOUR BODY – After 2 months of exercises you know best what you and your body can handle. If you are not feeling challenged at this point, increase all your reps by 50%.
1.) Start by warming up. Performing hot wrap is a great way to increase blood flow and get your penis ready for exercises. Personally I prefer to apply the wrap for 2-3 minutes.
2.) Side to Side Stretch. Start with 8-10 reps for the first couple weeks. Start increasing by 2 reps as you feel necessary. Example – Week 4, try and do 12 reps if you are comfortable.
3.) Time for Jelqing or Wet milking for about 5 minutes, or 150 reps. Whichever works best for you.
4.) Kegal or PC Squeeze and hold. Contract your pelvic muscles for 1-2 seconds, 10 seconds off. Do this for 4 minutes.
5.) The Erect Squeeze is a straightforward and effective exercise to do. The ideal erection level for this exercise is between 50 – 90 percent erect. Squeeze with both hands and hold for 30 seconds, then release. Be sure to take a 5-10 second break between each rep.
6.) Kegal Contract your pelvic muscles for 1-2 seconds, 10 seconds off. Do this for 4 minutes. If this second round of Kegals is too much, try and go as long as you can.
7.) NEW – Jai Stretch – The Jai stretch stretches all the ligaments attaching the penis to the pubis. Start with 10 reps the first week
8.) Warm down–get your hot wrap back out and do some more PC workouts. Another 6 minutes should do it.
Total time? 23 minutes. Keep on Rocking in the Free World!