||100 Kegels every 15 minutes at work and every 15 minutes if I think
about them during the rest of the day.
100 Kegels every 5 minutes during the preparation and consumption of
1 Kegel with every exercise repetition (not set but repetition).
Barely dressed or completely nude paired workouts.
One short masturbation set thrown in with every set in my 5x15's.
1000 sit-ups 5x15 Upper arm work, all:
5x15 Chest work, all:
|Forehand bicep curls
|Backhand bicep curls
|Forehand military press
|Backhand military press
|Behind the head forehand press
|Behind the head backhand press
5x15 Weighted step-ups
|Bench butterfly curls
|Positive incline bench butterfly curls
|Negative incline bench butterfly curls
|Two handed negative chest press
5x15 Roman bench sit-ups
Aerobic exercise 30 to 60 minutes, choose or mix from:
|Roller blading (rarely)
|Alternating day set A
Shoulder lifts (standing butterfly)
Forearm forehand curls
Forearm backhand curls
Supported single handed bicep curls (90% of max)
|Alternating day set B
Weighted deep knee bends
Behind the back body lifts (on the edge of the bench)
||Except during menstruation... One a day minimum for at least 6 days
a week (I try for 7). I also try to shoot 2 a day once a week.
During my period I get one dose, but only one (permitted by The Monticello
Institute). Since my husband and I can't have sex at that time, I
do this as a part of working to keep my husband "tuned up". I also
help him become erect a couple of times during my period. A little
oral sex but no dose and a little bit of hand job. After my period
I load up and do multiple doses (at least 2 dose per day 3 if I am greedy)
for 4 days straight and then go back to my regular schedule.
||5 to 6 times per week we have a "session". Sometimes 7 days per
week. Each is usually about 60 minutes long, sometimes we have an
additional quickie when time and privacy issues permit.
||As noted above, thrown in with my workouts (orgasm less important),
and it does not matter if my husband is present or not. Any time
I can get the house alone or reasonably private time (orgasm and ejaculation
are important on this one). Any time my husband is showering, I will
get started on a short *fun time* so when he steps out of the shower my
clitoris is already erect and extended (orgasm not important because he
will get me few).
||Out to the beach once a week, or camping and laying out there, laying
out in the back yard if I can't get out. I usually make to a tanning
booth once a week. Sunless tanning lotion as needed.
||Here's a typical creatine loading and maintenance cycle:
Week 1: creatine loading phase (5g / 4 per day)
In week 5, I preferred to not load and just begin my off phase. Actually
I alternate cycling periods, so every other 5th week I would have a loading
Weeks 2 to 4: creatine maintenance phase (5g / 2 per day)
Week 5: creatine loading phase (5g / 4 per day)
Weeks 6 to 8: no creatine
I found that I didn't always get any extra gains for the loading in
week 5, so I alternate it. It could be different for you, and there are
many variation of this cycle, so test it out, and figure out what works
best for you.
Be sure to work out hard and drink lots of water, 2 or 3 liters per
day. And work hard enough to sweat. I can't get your pages added right
now, my husband
||I use the stairs almost exclusively. I try to avoid escalators and elevators.
|On the way to work
||I can't really work out at our little office gym because too many pervs like to come down and watch me sweat. What I do to get around that problem is I carry some weights in the car to lift at traffic jams and some elastic gym equipment (those heavy duty rubber band things you step on) and hook them under my feet and lift towards me. I have a second set tied to the seatbelt in the back seat to puch away from me and a third set running under the seat track to lift and or push up. I also use my "mobile gym" at lunch so I can eat and listen to music and exercise.
I can do all of the Kegels in the office I want.
||Stuff I forgot (TBA)? There is more, but I will have to add that