PE Control Master Program

Daily Tracking Template

Morning Log

Date: __________

Morning Metrics:

Wake-up Time: _____
Sleep Quality (1-10): ___
Morning Arousal Level (1-10): ___
Baseline Tension (1-10): ___
Morning Exercise Completed: □ Yes □ No

Exercise Session Log

Time of Session: _____

Type: □ Basic □ Intermediate □ Advanced

Exercises Completed:

□ Breathing Work
□ PC Contractions
□ Reverse Kegels
□ Start-Stop Practice
□ Mindfulness

Performance Metrics:

Duration: _____ minutes
Max Arousal Level: ___/10
Number of Successful Stops: _____
Quality of Control (1-10): _____
Relaxation Level (1-10): _____

Notes:

Evening Review

Overall Day Rating (1-10): _____

Triggers Encountered:

□ Stress
□ Fatigue
□ Visual Stimuli
□ Physical Tension
□ Other: _________

Success Moments:

Areas for Improvement:

Remastered 8-Week Program

Week 1: Foundation

Morning Routine (10 mins)

5 mins diaphragmatic breathing (4-4-4 pattern)
5 basic PC contractions (2s hold, 4s rest)
5 reverse kegels (2s push, 4s rest)

Evening Session (15 mins)

Body scan meditation (5 mins)
Arousal awareness without touch (5 mins)
Relaxation breathing (5 mins)

Week 2: Control Building

Morning Routine (15 mins)

7 mins breathing work
10 PC contractions (3s hold, 5s rest)
10 reverse kegels (3s push, 5s rest)

Evening Practice (20 mins)

Mindfulness meditation (7 mins)
Start-Stop Level 1 (No Lubrication)
- 30s stimulation / 30s rest
- 3 cycles
Cool-down breathing (5 mins)

Week 3: Sensation Training

Morning Routine (15 mins)

5 mins breathing work
15 PC contractions (3s hold, 5s rest)
15 reverse kegels (3s push, 5s rest)

Evening Practice (25 mins)

Body scan (8 mins)
Start-Stop Level 2 (With Lubrication)
- 45s stimulation / 45s rest
- 4 cycles
Integration breathing (5 mins)

Week 4: Integration Phase

Morning Routine (20 mins)

7 mins breathing work
20 PC contractions (4s hold, 6s rest)
20 reverse kegels (4s push, 6s rest)

Evening Practice (30 mins)

Mindfulness (10 mins)
Advanced Start-Stop
- 60s stimulation / 30s rest
- 5 cycles
PC squeezes during rest periods
Cool-down protocol (5 mins)

Weeks 5-6: Mastery Phase

Morning Routine (25 mins)

10 mins meditation
25 PC contractions (5s hold, 7s rest)
25 reverse kegels (5s push, 7s rest)

Evening Practice (35 mins)

Full integration session:
- Breathing control
- Variable stimulation patterns
- PC muscle control during stimulation
- Extended stop-start cycles

Weeks 7-8: Advanced Control

Morning Routine (30 mins)

15 mins meditation
Advanced PC routine
Arousal control breathing

Evening Practice (40 mins)

Master control session:
- Multiple technique integration
- Extended duration goals
- Variable stimulation patterns
- Stress test scenarios

Progress Assessment Metrics

Weekly Checkpoints

Week Number: _____
Date: _____

Baseline Metrics:

Average Control Duration: _____ mins
Average Recovery Time: _____ mins
Confidence Level (1-10): _____

Skills Assessment:

Breathing Control (1-10): _____
PC Muscle Strength (1-10): _____
Arousal Awareness (1-10): _____
Overall Progress (1-10): _____

Notes:

Success Indicators

Consistent control at 7/10 arousal
5+ minute duration in practice sessions
Reduced performance anxiety
Improved body awareness
Better overall relaxation

Red Flags - Seek Help If:

Pain during exercises
Increased anxiety
Urinary issues
No improvement after 4 weeks
Persistent negative thoughts

Daily Reminders

Progress is gradual - celebrate small wins
Consistency over intensity
Focus on the process, not the goal
Stay relaxed and breathe
Log every session honestly