My journey has had a lot of stops and starts. 2023 was very consistent but 2024 was almost a complete write-off (largely due to laziness) while my 2025 was interrupted by taking the entire summer off due to a break-up and some major life upheaval. But since September, I am back with a vengeance and am incorporating some non-PE lifestyle changes that I don't think are "helping" but are certainly not hurting! I am in the best shape of my life (cardio-wise) and am back in the gym, putting on clean muscle without the bulk. For context, I am 33, 5'11" and 155lbs. Very lean and am aiming to get to a very clean 165lbs by the spring.

ROUTINE: 2 days a week — **water-cup extending with tape to protect the glans** using an exercise resistance bands (30 minutes) while surrounded by a vibrating red-light heating pad, followed by **water pumping at 55kPa (16inHg)** in intervals of 2 minutes x 10 with a 1-inch wide toe-shield to prevent edema at the circumcision scar. Generally quite happy with my routine as I have been fortunate to avoid blisters for quite a while.

SUPPLEMENTS: 2-4g of L-Citrulline daily, men's multi, zinc, 5-7g of creatine, and lots of water!!

WANTS: a way to procure a vacuum cup smaller than the 33mm size, which is frankly too big when I'm soft in the extender. Does anyone in the community have any leads on where that could be found?

GOALS: to maintain momentum on all three fronts — cardio, muscle mass, and PE — for at least the next 6 months. More specifically:

1. Run three 5K's per week consistently and without excuses
2. Reach 165lbs of lean mass *(think Brad Pitt in Fight Club)*
3. Hit 6.5" by June 2026

Progress Log - 2.5 Years*