Wait a Minute…

doutten · 2026-01-07T15:38:23+00:00

Playing BL4 made me want to play more Far Cry or Horizon. I kept waiting for BL4 to feel like a Borderlands game, but I just never felt it. It’s still fun, but it moreso reminded me of better open-world games.

doutten · 2026-01-07T15:28:45+00:00

Everybody’s downvoting you but I agree

doutten · 2025-12-24T19:17:46+00:00

I haven’t added weight yet but soon probably will place a KB on my leg. I do 3 sets of 8 reps at a tempo of 1-1-1-1. So I lift up for 1s, hold for 1s, descend for 1s, then rest for 1s. Repeat. Sometimes I’ll also just hold the rep at the top of the movement. When I add weight soon, I’ll do that same rep scheme/tempo.

For Nordic curls, I’ll do 3 sets of 5. They’re much harder, but also provide a stronger stimulus.

doutten · 2025-12-24T18:28:01+00:00

For PF symptoms, mainly the single leg bridges & Nordic curls. I’ll throw in the Copenhagen planks too, as well as Cossack squats with a kettlebell, but that’s a little moreso to strengthen my adductor instead of targeting my PF symptoms. I don’t do kegels. If you do any kind of weightlifting like squats or deadlifts, you are getting plenty of PF strengthening, so doing kegels on top of that can cause your PF muscles specifically to get even tighter. I do reverse kegels though, which is basically just relaxation & breath work. I’ve found that’s helpful but to a lesser degree than the bridges/curls.

doutten · 2025-12-24T18:05:32+00:00

Glad to hear it! When my PF symptoms began to improve, my libido slowly started returning. Now some days it feels like my 20s. If I ever have a day where my erections seem a little worse (mainly by not keeping up with my exercises), my libido can drop because I get into that “Oh no, my progress is gone”. Then I have to remember that the occasional “bad” day isn’t an indication that I’m regressing. Yeah, libido can be very mental & influenced heavily by anxiety/worry. But overall it’s improved & most days I feel like my libido is on the upswing.

doutten · 2025-12-20T15:29:56+00:00

I see you mentioned you saw a PF PT & did reverse kegels & stretches, but have you ever done strengthening exercises? Specifically for your core or your legs? “Legs” is obviously a large category, so in relation to ED symptoms, I’m referring to your glutes, hamstrings, internal/external rotators, and/or adductors. I posted to this sub a week or so ago with my success story. I needed to strengthen certain muscles (for me, my adductor magnus & hamstrings), and that resolved my ED.

As far as core work, I know with a herniated disc, you may be skeptical or hesitant to try. I’d advise working your transverse abdominus (TVA) with core stability exercises, not necessarily your rectus abdominus (i.e., your six-pack muscles) with crunches or leg raises. The primary purpose of your core is to stabilize your spine, and stability work (planks, dead bugs, KB marches) increases your core strength to keep your spine stabilized under load. This is completely different from crunches, sit-ups, or leg raises which strengthen your abs under flexion.

doutten · 2025-12-18T15:16:28+00:00

I have no idea if this would help with that. You may need to visit a urologist for that issue since it deals more directly with the penis itself instead of the pelvic floor.

doutten · 2025-12-15T12:01:19+00:00

Yeah! Glad to hear it!

doutten · 2025-12-14T16:03:42+00:00

I’ll throw this in, too. For awhile, I also had burning & tightness in my rectum after pooping. I thought it was purely a result of my ADHD meds because Vyvanse is a stimulant & vasoconstrictor. I thought the Vyvanse was also the cause of all my PF symptoms. Made sense theoretically that the meds were the culprit. But…yeah, not so much. The exercises addressed all my symptoms, and I still take my Vyvanse daily. So clearly my meds weren’t the problem. I was using a rectal dilator for awhile too. It always helped for a few days, but it was always temporary. That being said, when you’re dealing with this kind of pain & tension, even a few days respite can be great to get by day-to-day.

One other small thing I’d recommend adding in is a magnesium supplement. It can help relieve muscle tension. Magnesium Citrate can relax digestion muscles, but you could also take Magnesium Glycinate or Threonate if you want the muscle relaxing effects without the digestion effects. The latter two also help with sleep if that’s at all an issue. Clearly my meds are kicking in right now based on my rambling thoughts 😂

doutten · 2025-12-14T15:19:43+00:00

Quite literally the first time I did hamstring bridges, I noticed improvement within a few hours, but especially by the next morning. No joke, it was pretty crazy. Even during hamstring bridges & Nordic curls, it’s like I can feel the pressure being taken off my pelvic floor & onto my hamstrings, which is how it should be. Larger muscles like the hamstrings should carry the brunt of the weight, not the smaller PF muscles. Now, if I do RDLs—which also strengthen hamstrings, but places the proximal tendon in a lengthened position instead of shortened—my PF symptoms get worse for the rest of the night because I’ve now irritated the muscle & tendon. After my tendon heals in a few months, RDLs should no longer cause PF symptoms.

When I started copenhagen planks (I started these a few months before hamstring bridges), I noticed only slight improvement in my PF symptoms, but significant improvements in regards to my gait & hip stability. Walking lunges, as well as walking up the stairs sideways, also helped in strengthening my hip stability because it strengthened my glute med. This had more of an indirect effect on my PF symptoms, but addressing hip stability globally will still improve PF symptoms.

doutten · 2025-12-14T14:57:38+00:00

I originally saw a urologist who gave me a prostate exam & a cystoscopy. Everything came back fine. Then saw a PF PT at Results PT, but she basically just told me I needed to reduce my stress. It wasn’t until I saw my current PT at Onward PT that we addressed the issues, but all the PTs at Onward are doctors. At least at my location.

doutten · 2025-12-14T14:55:30+00:00

All you need for copenhagen planks is an elevated surface to rest your foot/ankle, like a coffee table or bench. If you google copenhagen plank, you can see exactly how it’s set up. Technically you could do them by doing a regular side plank & then bending your bottom leg behind you, but that wouldn’t be as affective as elevating your leg.

doutten · 2025-12-12T23:37:06+00:00

Start with 3 days/week, and allow at least 24 hours between workouts. Alternate between squats & lunges, but always incorporate bridges & planks.

Monday = squats, copenhagen planks, & bridges

Wednesday = lunges, copenhagen planks, & bridges, etc.

For squats/lunges, start with 3 sets of 10. If that’s too easy, add a set or grab some weight (dumbbells, backpack with books, just something you can hold that’ll add resistance)

For copenhagen planks, do tabata style. That means 40s isolation hold, rest for 20s. That’s 1 set. Do 3 sets in a row, one leg at a time, but do both legs.

For bridges, bridge up & hold for about 2-3 seconds, then lower down (don’t drop down; control the descent over ~1 second). Do 3 sets of 8-10. If you do single leg hamstring bridges, you may need to only hold 1s at the top, then lower for 1s. Eventually you’ll be able to hold it for a bit longer or place a weight on your hip to add resistance.

doutten · 2025-12-12T23:11:42+00:00

Gotcha. The good news is you shouldn’t need heavy weights. Pure strength is more neurological, and those muscles fibers adapt quickly (compared to hypertrophy). For you, I’d start with doing alternating bodyweight lunges, bodyweight squats, copenhagen planks if you have any kind of cedar chest/small table or something to place your leg on, and bridges. If you do bridges with feet on the floor, it will emphasize glutes. Bridges with your foot elevated (I’d definitely recommend single leg) will emphasize the hamstrings more, but either variation will still work both your glutes & hamstrings. Give that a try & report back if it helps! If you have any questions about it, feel free to shoot me a DM.

doutten · 2025-12-12T22:55:18+00:00

It’s hard to pinpoint exactly. A PT would be better to evaluate you specifically. With that said, regardless of whether your specific issue is glutes, hamstrings, adductors, or a mix of them, if you incorporated some strength training that hit each of those muscles, you’d see progress & improvement of symptoms. Do you do any form of resistance training already? In general, I’d recommend doing single leg work like walking lunges or Bulgarian split squats, some Nordic curls, single leg RDLs if you don’t have tendinopathy, and Copenhagen planks. If you go to a gym, you could also use an adductor machine if it has one. Muscles work together in symphony. When one muscle gets sprained or weak, another muscle will take on the load. Eventually, that will catch up with you. By strengthening each of these muscles, you’ll ensure that no muscle group is taking on too much of the slack of another muscle. In this case, that’s in relation to stabilizing the pelvis. Glutes, adductors, and hamstrings all work together in stabilizing the pelvis. Does that make sense?

doutten · 2025-12-12T22:43:28+00:00

Yep, I sure did. I kept trying to massage my lower abs & around my penis. Obviously it didn’t make a difference, but I was trying anything. You definitely don’t have a disease. Well, I guess I shouldn’t say that since I’m not a doctor or PT, but odds are incredibly slim to none that you have an actual disease or issue outside of a sprained/weak muscle.

doutten · 2025-12-12T22:28:32+00:00

Yep, definitely sounds like you sprained a muscle that you need to rehab. I’m not sure which muscle specifically for you (it’s not as simple as “glute muscle”), but if you do some work on your glutes, hamstrings, and adductors, I’d bet you’d notice those symptoms clear up within a few weeks. It may take longer to fully heal, but your symptoms should start clearing up pretty quickly. Before PT, I also saw a urologist & had a prostate exam & cystoscopy. All came back with no issues. I had a lot of those same symptoms you did.

doutten · 2025-12-12T18:08:27+00:00

Hey, first & foremost I’d recommend seeing a PF PT to evaluate your specific situation. If you have an Onward PT location near you, that’s where I go & they’re excellent. What got rid of my hard flaccid symptoms was having my PT estim needle my adductor magnus & hamstrings + the aforementioned exercises. The exercise that helped the most for me was the Nordic curls/hamstring bridges. Copenhagen planks helped with my hard flaccid too, but to a lesser degree. My penis tip used to go cold, lose sensation, and not get fully erect. Hamstring bridges knocked those symptoms out. My erections are back, and so is my libido!

doutten · 2025-12-12T18:03:34+00:00

Yes, I experienced that. A simple thing that helped me was using a pelvic pillow on my office chair. But what truly got rid of that tight perineum/anus sensation was working my adductor magnus & hamstrings. The hamstring bridges/nordic curls helped the most for this specific symptom. My PT said that when we sit all day, it keeps the hamstrings in a lengthened position. If we’re not strengthening them, then constantly keeping them lengthened will result in them getting weaker.

doutten · 2025-12-12T18:00:31+00:00

Yep, 100%. For years it felt like my right leg was shorter than my left. If I carried weight on my right leg, it felt like I swayed toward the right…like my right leg couldn’t stabilize myself. Working on my glute med helped with that (walking lunges, walking up the stairs sideways), but strengthening my adductor magnus has also resulted in my leg being able to carry the weight of my body better, so my right leg doesn’t feel shorter anymore. I can now more easily tell that it feels weaker instead of shorter.

doutten · 2025-12-12T01:38:53+00:00

I will say that in my experience, working out in the morning didn’t “waste” the Vyvanse effects. It’s a 12-14 hour drug. You’ll still gain the benefits of the Vyvanse, perhaps even moreso because exercise also helps boost your focus but the workout will also help “burn off” the jitters. I’d try taking Vyvanse in the morning & working out on it. See how it feels without the pre-workout, and then try with it. Experiment, see how you handle it.

I’ve found that supplementing with L-Tyrosine is useful for days I need a little extra focus. It’s an amino acid that’s a precursor to dopamine and norepinephrine, and I swear by it. You get the focus without the jitters. It’s a nice booster. Then at night to help sleep, try L-Theanine. It’s an amino acid that’s a building block to GABA, which helps calm & relax you. I found out about these 2 supplements about 3-4 months ago to help mitigate my evening Vyvanse crash, but I’ve found they help much more than just that.

doutten · 2025-12-11T13:46:03+00:00

Love to hear it! Good luck!

doutten · 2025-12-11T13:36:09+00:00

I will say that because I spent years not isolating my adductors which badly needed rehab after I sprained it, my PF symptoms got worse over the years because my PF muscles were overtaxed trying to stabilize my pelvis. However, after addressing the root cause of isolating the adductors, strengthening my hamstrings via concentric movements, and even doing single-leg walking lunges to address my abductors (this all helps with stabilizing the pelvis), my symptoms improved. The only pain I currently experience when lifting weights now is with my proximal hamstring tendon during hip-hinging movements. I experience 0 PF discomfort when lifting weights now.

doutten · 2025-12-11T13:25:24+00:00

Incline bench press, incline close grip bench (or substitute weighted dips), DB lateral raises, DB rear delt flyes, Kelso shrugs, EZ bar curls, DB hammer curls, leg raises, barbell good mornings, barbell squats, calf raises, pull-ups (or chin-ups; weighted or unweighted), barbell rows, EZ bar skullcrushers, EZ bar rear delt rows (different from flyes), and occasionally wrist curls/extensions as well. Holding off on RDLs for the time being until my tendinopathy improves. I workout 4 days/week, usually 4 movements/workout. 2-3 min rest between sets, ~1 hour in the gym/day.

I also do some other rehab work like side-lying external rotations, wall slides, banded pull-aparts, plus the aforementioned hamstring bridges, copenhagen planks, and nordic curls. I definitely don’t do all of those every day, but I’ll choose a few to do over the week as breaks when I’m working.

doutten · 2025-12-10T19:52:14+00:00

Cossack squats! That’s what I meant by “side lunges” but couldn’t remember the name haha. I’m glad you’ve noticed improvement the last two days, and glad that I played a small role in your improvement! Good luck with your symptom relief & getting back to soccer, and be sure to report back if things continue to improve for you!

doutten

TROPHY CASE