Are Kegel PC Muscle Exercises Done By Men?

Dr Andrew Siegel, MD

Kegel exercises  are done by both males and females to heighten their intimate love through delivering better pleasure and response. When these exercises are done, men actually are strengthening their pubococcygeus (PC) muscle or the pelvic floor muscle and so that, more blood will flow to his lower pelvic region. After strengthening the PC muscle, the guy will increase his potential for a better and powerful sexual performance. With the advancement of medical technology, more and more love making methods are made available to men. But the most significant thing here is for a man to get the best solution that is best fitted to him to....
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New workout routine, geared toward re-hab and fitness

As I alluded to in my most recent post, I am centering my training around my shoulder stabilizer rehab and increasing my cardio fitness. 2/3's of my resistance training will be bodyweight exercises. The remaining 1/3 will be dumbell and resistance band training and I will add 20 min. per day on my stationary bike, performed at high intensity.

My schedule will be six days per week and it looks like this:
Mon&Thurs: Shoulders/Biceps/Abs
Tues/Fri: Triceps/Back
Wed/Sat: Chest/Legs
Every workout day I will conclude with 20 min of bike riding.

Today for example I performed the following supersets (finished in 20 min):
A1)Handstand Pushups: bodyweight for 3 sets of 6-7-7 reps
A2)Chin-ups: bodyweight for 3 sets of 10-10-9 reps
A3)Leg Raises: 3 sets of 20 reps
B1)Hindu Push-ups: 3 sets of 15 reps
B2)Close Grip Pull-ups: 3 sets of 6 reps
B3)Crunches: 3 sets of 20 reps
C1)Side DB Lateral Raises: 20 lbs for 3 sets of 10 reps
C2)Alternate DB Curls: 30 lbs for 3 sets of 12 reps
C3)Reverse Crunches: 3 sets of 15 reps

* I do not plan on posting here each and everyday but you have an idea what I am doing...40-45 min. total workout (incl. bike) tops.

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WED/THURS...OFF DAYS...PLANS MOVING FORWARD

I took Wed & Thurs off this week. My left shoulder isstill aggravated and I know it is because it is difficult to support my own bodyweight in the pushup position!
You see, somehow I either strained or slightly tore a stabilizer muscle called the infraspinatus, which lies underneath my rear deltoid.
Having said that I am planning on doing a rehabilitation program to strengthen that stabilizer. As much as I want to train intensely to build muscle, this injury could become chronic and have longterm consequences, like the inability to workout as I age. It's that serious because this muscle is very slow to heal.

My rehab will entail a great deal of resistance band training and isometrics. I plan to refrain from training in a gym environment and training at home with my own equipment, my own bodyweight, resistance bands and light dumbell work. I will be training my legs and cardiovascular system with intense bike riding on my stationary bicyle (using resistance).
I will update this blog from time-to-time as I plan to re-start P90X as soon as my rehab is complete! I'll be posting before and after photos, maybe!

Mon (7/19) & Tues (7/20)

This week will be very abbreviated. I need an "active rest" week after many weeks of training hard and heavy. Therefore, Monday and Tuesday this week are intense days in the gym....Wednesday & Thursday I will weither rest altogether or I may do some circuit training and/or cardio...more than likely I will sleep in and rest.

MONDAY (Upper body supersets):
A1)Pec Dec Flys: 130 lbs for 3 sets of 12 reps
A2)Wide Grip Pull-ups: bodyweight for 3 sets of 10 reps
B1)Flat Db Bench Press: 70 for 2 sets of 12, 75 lbs for 1 set of 10
B2)Wide Grip Seated Cable Rows: 145 lbs for 3 sets of 10 rep
C1)Bent over rear delt DB raises: 20 lbs for 3 sets of 10 reps
C2)Smith Machine Behind-Neck Press: 95 lbs for 3 sets of 10 reps
D1)EZ Bar Curls: 70 lbs for 3 sets of 10 reps
D2)Lying Tricep Ext (Skullcrushers): 70 lbs for 3 sets of 12 reps
D3) DB Hammer Curls: 25 lbs for 3 sets of 10 reps

TUESDAY (Legs):
A1)Barbell Squats: 275 x 10, 295 x 8, 315 for 2 sets of 5 reps
A2)Smith Machine Calf Raises: 185 lbs for 3 sets of 15 reps
B1)Slanted Calf machine: 3 sets of 15 reps
B2)Lying Leg Curls: 100 for 3 sets of 10 reps
B3)Leg Ext. 100 lbs for 3 sets of 12 reps
Recumbant bike: 10 min. (High intensity!)

Weekend...7/17-7/18...REST!!!

I am taking the weekend off to rest. I am working up to 70 hours per week in my day job, sometimes getting home at 10 PM, only to wake up at 5 AM to hit the gym. Following this routine more than two days in a row causes physical as well as mental fatigue...AND....it cuts into my ability to recover which translates into weakness in the gym, loss of strength.

I am going to re-write my program for next week which will allow me time to recover and at the same time allow me to maximize my time and intensity in the gym.

SUNDAY NiGHT! Taking my wife to Michael Buble in concert!

7/19 little bit of everything

After a much-needed rest day I did a little of everything and even performed some short, intense cardio.

A1)Incline Bench Press: 175 x 8-7-6 reps (45 sec's between supersets)
A2)Wide Grip Pull-ups: bodyweight for 3 sets of 10 reps
B1)Close Grip Pulldowns (V-handle): 145 for 3 sets of 10 reps
B2)Seated Alternate Overhead DB Press: 40lbs for 3 sets of 10 reps
B3)Bent Over Rear Delt DB Raises: 15 lbs for 3 sets of 12 reps
C1)Deadlifts: 275 lbs for 3 sets of 10 reps
C2)Toe Press on Leg Press: 270 lbs for 3 sets of 15 reps

CARDIO: Stairclimer (Gauntlet): 15 minutes, Levels 5-9 (1 min. ea)..Level 10 (3 min), then down the ladder all the way to level 4 in final min.

NOTE:
This is how I perform cardio. I start on a low level and raise each level on tnesion/intensity every min, to a peak level and remain there for 3-5 min. before heading back down the ladder.

7/14 Quick Arm workout!

Quick 20 min. workout(Bi/Tri supersets):
A1)Straight bar curls: 80 lbs for 3 sets of 10 reps
A2)Tricep Pushdowns: 110 x 15, 20 x 12-12 reps
B1)Alternating hammer curls: 30 lbs for 3 sets of 10-12 reps
B2)Overhead DB Ext (2 arm, single DM): 3 sets of 12 reps
C1)Preacher Curl machine: 60 lbs for 2 sets of 12 reps
C2)Tricep Ext machine: 70 lbs for 2 sets of 16-15 reps

TOMORROW (7/15): REST DAY!!! (Off work, going to spend all morning at the local pistol range!)

Tues 7/13.... LEGS!

LEGS:
A1)Barbell Full Squats: 295 for 2x8, 315x6, 255x15 reps ....followed by:
A2)Calf Raises on Hack Machine: 185 for 4 sets of 15 reps
B1)Leg Extensions: 100 for 3 sets of 12 reps....followed by:
B2)Slanted Calf Raises: 3 sets of 12 reps
C)Lying Leg Curls: 100 lbs for 3 sets of 10-10-9 reps

Stair Machine (Gauntlet): 12 min high intensity

TOMORROW: July 14 (Biceps/Triceps)
Thursday: OFF/REST DAY
Friday: Deadlifts, light chest/upper back, calves

Sat 7/10.....Mon 7/12

Saturday was biceps/triceps supersets using all Dumbell movements...Quick 20 min. workout

Monday 7/12:
Chest/Back/Shoulders (supersets!):
A1)Flat Bench Press: 185x8, 205x8, 225x5, 225x4....drop set...185x6 reps (no rest)
A2)Wide Grip Pullups: bodyweight, 4 sets of 10 reps
B1)Flat DB Bench Press: 70 lbs for 3 sets of 10 reps
B2)Close Grip Pulldowns (V-handle): 3 sets of 10 reps
B3)Rear Delt DB Raises: 20 lbs for 3 sets of 8 reps
C1)Incline Barbell Press: 155x8 for 2 sets, 135x10 (3rd set)
C2)Close Grip Upright Rows: 60 lbs for 3 sets of 10 reps
C3)Seated Cable Rows: 3 sets of 10 reps

Catching up with blog..Thurs. & Fri. workouts

I took Wednesday off due to my work schedule and slightly altered my workout split, training chest with back and delts, legs have a day to themselves as well as arms. Also! My shoulder injury is healing, hence my ability to perform Incline Barbell presses (below).

THURSDAY (7/8):
Incline Barbell Press: 175 for 3 sets of 8-8-7 reps, supersetted with:
Wide-Grip Pull ups: Bodyweight for 3 sets of 11-11-10 reps
Flat Bench Press: 185 for 3 sets of 8 reps, supersetted with:
Wide Grip Seated Cable Rows (using straight bar): 145 for 3 sets of 10 reps
Standing Cable Flys/crossovers: 50 for 2 sets of 10 reps, 40 lbs for one set of 12 supersetted with:
Close Grip Seated Cable Rows (V-handle): 120 for 3 sets of 12 reps, supersetted with:
Front/Side DB Raises: 15 lbs for 3 sets of 12 reps (ea. side)
Seated rear delt DB Raises: 15 lbs for 2 sets of 15 reps

FRIDAY (7/9):
Leg Press: 450 lbs for 4 sets of 15 reps (60 sec rest between sets!)
Barbell Lunges: 100 lbs for 3 sets of 12 reps (ea. leg)
Leg Extensions: 100 lbs for 3 sets of 12 reps, supersetted with:
Angled Calf Raises: 3 sets of 13-14 reps
1-Legged Leg Curls: 60 lbs for 3 sets of 8 reps
Toe Press on Leg Press: 4 sets of 15 reps

His Libido Sex Drive Has Diminished!

I'm not really sure whats going on. We have been happily married for 15 years, but through these years his Libido sex drive and desire to make love has diminished to almost none. I can't remember our last sexual encounter. He has seen a urologist, who prescribed viagra, however he doesn't want to take it. He is usually too tired. He does work a vigorous job, but even on weekends. Is our marriage over?
More on his libido sex drive has diminished!...
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7/5 Legs!

Great, fast-paced workout today, felt strong. (See notes at bottom regarding workout schedule, supplements, etc.)

LEGS:
A1)Barbell full squats: 315 for 4 sets of 6 ....supersetted with
A2)Standing Calf raises in Smith Machine...4 sets of 12 reps
B1)Hack Squats: 245 lbs for 3 sets if 15 reps....supersetted with
B2)Toe Press on Leg Press Machine: 230 lbs for 3 sets of 15 reps
C) Lying Leg Curls: 100 lbs for 4 sets of 9-9-9-8 reps

NOTES:
My new schedule is five days per week, Mon, Tue, Wed, Fri, sat (Thurs & Sun are OFF DAYS)....three day split, Day 1: Legs, Heavy Calves, Day 2: Chest/Delts, Day 3: Back, Biceps, Triceps, Light Calves

I am adding BCAA's (branch chained amino acids both pre- and post- workout. It's in powder form by Dymatize...tastes great and I am experimenting with "BCAA loading" to see if it aids in recovery as well as adds muscle mass.

Saturday 7/3 Back/Deadlifts

(Every Saturday I'll train at 24 hour Fitness...during the week I train at Fitness 2000 of Keller, TX)
Deadlifts: 295x10, 315x8, 335x6
Barbell Shrugs: 225 for 2 sets of 15 reps
Hoist Machine Pulldowns: 3 sets of 10...supersetted with Freemotion Calf Machine: 3 sets of 12 reps
1-Arm DB Rows: 50 lbs for 3 sets of 10 reps...supersetted with Standing Calf Raises: 2 sets of 20 reps)
V-Handle Pulldowns: 4 sets of 8 reps...supersetted with Rope Pushdown (triceps): 4 sets of 8 reps
Alternating DB Curls: 4 sets of 8 reps...supersetted with 1-Arm Overhead Tricep Extensions: 25 lbs for 4 sets of 10 reps

(tough, high volume workout...Back (inc. deadlifts!), Biceps/Triceps and Calves!)

TOMORROW (SUNDAY): OFF DAY...Monday (7/5): Legs!!!

Friday 7/2...Chest/Shoulders/Tri's

Took two full days off for complete recovery, been workign long hours with little sleep!

Flat DB Bench Press: 60 lbs for 3 sets of 20 reps, 65 lbs for 1 set of 15 reps...(supersetted with Bent Over Rear Delt BD Raises, 20 lbs for 4 sets of 12)
Hammer Strength Iso-incline: 185 lbs for 3 sets of 8 reps..(supersetted with Front Plate Raises, 35 lbs for 3 sets of 10)
Cable Flyes/Crossovers: 50 lbs for 4 sets of 12 reps (supersetted with Overhead Db Presses w/ neutral grip, 30 lbs for 3 x 10 reps)
Close Grip Push-ups (on a single medicine ball): BODYWEIGHT for 2 sets of 10 reps
Lying Extensions/Skullcrushers: 70 lbs for 3 sets of 10 reps

TOMORROW: Back (including deadlifts), biceps, light calves

Tuesday 6/29...Legs!

Legs:
Barbell Squats: 275 for 3 sets of 12 reps
Hack Squats: 265 lbs for 4 sets of 10 reps ...supersetted with Calf Raises (4 x 15 reps)
Lying Leg Curls: 100 lbs for 4 sets of 10 reps...supersetted with Seated Calf Raises (4 x 12 reps)