February 2025 Training Log

February Chart:

Notes:

• Thumb is used as a spacer on KM to keep track of reps since I can’t fully close it yet. 
• On set 4, I could not close the KM and feel pressure on the top of my thumb and thus failed at 20/21 reps
• On sets 1-3, I stopped at 30 reps
• If I’m not failing until set 4 with 30 reps per set, theoretically I should be able to close the KM fully for like 5 reps on the first set or something like that so I do wonder if perhaps my anatomy is why I can’t fully close the KM at all or if fully closing it is actually too far above my 1RM and the level 2 on KM is like a 0RM for me and I just can’t deload the KM for a half step between levels 1 & 2 because the load increments for Kegels are just too small for there to be a half step
• Perhaps 5-8 sets would produce more “pump”

2/4/25

Kinda just messing around today. 

After workout pump feeling was gone today so I thought I’d train again but def feel less strong than yesterday so maybe a full 24 hour rest would be ideal? Idk. 

I did Perifit today too. 

• Also, this is important- it confirms my theory from yesterday. 800g is 1.76lbs. And I am no where near 800g on Perifit. I’m more like 300g (0.66lbs) on Perifit. So by that logic, which it all checks out, I won’t be able to close level 2 on KM until I can at least do 800g for 10 reps in the moving out game on Perifit. So I think I may train in Perifit practice mode until I get to 800g and then train with KM. 
• It took me 7 months in 2022/23 to go from the 200s to 485g in Perifit. I’m hoping that with proper diet and better training, I will be able to get back there faster. That was back when I was overcalibrating the device and it wouldn’t automatically lower it and I just played the games for 20 mins a day. I think my routine will be better now.  

I think I’ll be doing Perifit 5 days a week, 5-6 sets per day, 20-30 reps per set. 

The main challenge right now is consistent rep “weight” meaning I need to monitor in Perifit practice mode the grams of strength I exert for each rep which is kinda annoying bc it doesn’t stay static or it doesn’t maintain a threshold for each rep. 

Like I wish in practice mode there was an option to set a beep to go off when a contraction reached a certain weight threshold. For now I have to just visually monitor the weight while also counting reps. It’s easy enough but still it could be more convenient. 

There’s also the matter of my 1RM vs 20-30RM for Perifit. They say that pelvic floor muscles tire quickly and I think that what they mean is, you can’t do your 1RM over and over again in a workout which no duh. Judging by today’s workout I would say my 20-30RM is somewhere in the 175-210g range and the 1RM is probably like 300g? Idk. 

Also I think I’m going to need to train standing up with my underwear and towel simply to standardize technique and boost progress. I was also training standing up back in 2022/23. Lying down induces the variable of pelvic tilt more so than standing does. Not that pelvic tilt can’t happen when standing but it’s less of a problem for influencing the weight number when standing since my hips aren’t pressing into the floor when tilted. And standing makes me work against gravity which is a plus. It adds more resistance so no matter the numbers I’ll be getting more out of the workout. 

I also wish they let me choose certain contraction patterns for the games like a customized game with only the contraction patterns I want to us but oh well. Once I break 800g and I can move onto my Kegelmaster it’ll be smooth sailing. 

2/17/25

• Milestone: calibrated Perifit after warm up games to 402g. Perfect because yesterday I did my work out with 240g which is 60% of 400g (1 RM) so perfect for my rep range of 20-30 reps. 
• So good! Because I could not have rep’d 400g at the start of the month. Clearly I am getting stronger! This 20-30 reps for 4 sets at 60% of 1RM program is working! 
• Todays workout has lower reps. I’m going to assume because I did not rest a full day in between and my recovery curve is at least longer than 16 hours. 
• Also, 250g for 4×30 would have been 1RM of 417g so maybe I’m just not there yet? Idk. I’ll have to rest tomorrow. 
• Oh and I haven’t been stretching. I am today. 
• And just a side note: my 1 RM Perifit rn is 402g so working strength 60% 1RM is 240g for 20-30 reps.
  • When my working strength is 800g/ 1.76 lbs (KM level 2), my 1RM will be 1,333g/ 2.94lbs (KM level 4). 
  • 1Rm for 75% of KM level 2 for 10 reps would be 1,066g. So once I can 1RM that much and rep 640g for 20-30 reps on Perifit, I can use KM on level 2! Yay! 
• So assuming I work out every other day for 24 days a month, that’s 12 workouts a month and assuming linear progress (which I know is not always the case) where I add 10g to my working strength every workout, it should take 3.33 months for me to go to 240g working strength to 640g working strength and be able to use my KM on level 2. Let’s say 4 months. Which is June. Worst case scenario is it takes 5-6 months. Which is July- August. So just in time for hot girl summer and Autumn cuffing season. Lol I joke. But once I can use the KM for reps, then not only will I have made lots of progress, but it’ll also be exponentially more progress from there bc KM is actually resistive. So the training will be more effective. 

#adultSexEd #adultsexed #exercise #femaleEmpowerment #fitness #girlTalk #health #humanSexuality #kegel #kegelQueen #kegelmaster #pelvicFloorHealth #pelvicFloor #Perifit #sex #sexEd #sexEducation #sexed #sexualEducation #sexualHealth #sexualWellness #sexualhealth #sexuality #strengthTraining #vaginacise #vaginalBodybuilding #vaginalWeightlifting #womensEmpowerment #womensHealth #workout #yoni

The Smart & Simple Strength Building Guide for your Vagina

This post is intended to clarify and also summarize the points I was trying to make in my super long post about optimizing training of the pelvic floor for hypertrophy.

If anything said here doesn’t make sense, go ahead and read that other post or comment and ask. 🙂

Training the muscles of the pelvic floor and vagina to get stronger with Kegels is similar to training other muscles in the gym but also different and requires a slightly different approach.

The closest form of “normal” gym training to Kegel training is grip training. Grip training is when hand grippers are used to provide resistance to strengthen the hands and forearms.

For hand grip training, the most well known brand of grip trainers is Captains of Crush. For training your vagina, the Kegelmaster is basically a Captains of Crush gripper for your vagina.

Why is hand grip training similar to Kegel training?

There are 2 main reasons:

What does this means for training your vagina and getting stronger Kegels?

How many reps & sets are ideal for vaginal bodybuilding?

First, it means that higher reps are more ideal compared to the normal strength & hypertrophy rep recommendations given for other exercises.

10-20 reps for Kegels and hand grippers is like 5-10 reps on squats. And 20-30 reps for Kegels is like 10-20 reps on squats. This is because Kegels are a smaller movement compared to squats in terms of the physical distance the weight needs to travel.

Also, because of the way that grip trainers and the Kegelmaster device work, the muscles are facing the most resistance when they are in their contracted, shortened state and less when they are in their lengthened, stretched state.

This means that there is less muscular damage and mechanical tension going on than metabolic stress to grow the muscle. Exercises that focus on metabolic stress and getting a pump to grow muscle are best done in high rep sets.

So for grip training and Kegel training, the 10-20 and 20-30 rep ranges are more ideal. (This means about 75% or 60% of your 1RM for the 10-20 and 20-30 rep ranges respectively.)

It also means that it may be good to do 4-5 sets of Kegels compared to the common standard of 3 sets for exercises like squats in order to get higher volume and more time under tension.

How often should I train Kegels?

Secondly, it means training should happen more frequently compared to other exercises.

Exercises that focus on metabolic stress should be done more frequently than other types of exercises that cause more mechanical tension and muscles and damage. It’s just easier and faster to recover from the metabolic damage than it is to recover from mechanical tension or muscular damage.

Heavy squats (lots of muscular damage and mechanical tension) can be done as little as once or twice a week.

Grip training and especially kegel training for vaginal bodybuilding is best done every other day or every day up to 6 days a week, depending on personal recovery time needed between Kegel workouts.

How do I maximize muscle growth for pelvic floor strength training?

Because the pelvic floor cannot be maximally loaded with stretched muscle lengths for reps with a spring loaded device like the Kegelmaster, I would suggest that the way around this would be to perform overcoming isometric Kegels with a Kegelmaster on a level that is too high for you or with a speculum.

This would allow the vaginal muscles to exert maximum effort while being stretched and induce greater mechanical tensions and muscle tears for hypertrophy.

One could also perform half reps with a Kegelmaster on a level that is too difficult to close fully but can be closed partially. This would mean you are essentially performing lengthened partial Kegels.

However, these suggestions do not work the pelvic floor through a full range of motion. So they are nice additional variants to training but full range of motion for a muscle is ideal, especially when training for athletic performance such as when training to be able to perform Pompoir skills and particularly for Pompoir skills that involve the shortened partial range of motion such as the sucking movement.

What’s the best position to train in for Kegels?

There is no right or wrong position to train in as long as the lumbar spine is kept in a neutral position while training and is not in anterior or posterior pelvic tilt.

When training with a Perifit device or jade yoni egg, it is best to train seated or standing in order to have the pelvic floor work against gravity for a more effective workout with more resistance.

When training with the Kegelmaster, the device itself provides the resistance more so than gravity so Training lying down the the Kegelmaster is easiest, especially given the shape and positioning of the device.

Training the pelvic floor in a full range of motion while also maximizing the stretch in the muscles of the pelvic floor would mean training in a “happy baby” yoga position or a deep squat position (or seated on a low stool with hips opened into abduction if you can’t deep squat), or a child’s pose position while performing Kegels with the Kegelmaster, Perifit, or Kegel device of your choice.

Training in these stretched positions using full range of motion Kegels would be ideal since it gives the best of both worlds of full ROM (or as full as possible in the stretched position) and training the muscles while they’re stretched to create more muscle growth.

Plus, training in the happy baby position in particular mimics being in a sex position so you could say it’s a form of “functional training” that will prepare you for the real thing.

#adultSexEd #adultsexed #exercise #femaleEmpowerment #fitness #girlTalk #health #humanSexuality #intimacy #jadeEgg #kegel #kegelQueen #kegelmaster #pelvicFloorHealth #pelvicFloor #Perifit #sex #sexed #sexualEducation #sexualHealth #sexualWellness #sexualhealth #sexuality #vaginacise #vaginalBodybuilding #vaginalWeightlifting #womensEmpowerment #womensHealth #yoni #yoniEgg

Perifit Strength Grams vs. Kegelmaster Levels

By far my most popular post on here has been my post with a chart of the Kegelmaster levels.

That post simply shows the various weights for each level of the Kegelmaster in pounds and grams.

However, I think some people may be wondering how the grams of the Perifit device and app compares to the doing loaded resistance of the Kegelmaster.

I think it’s fair to wonder if the Perifit grams are accurate. After all, the grams number on Perifit is simply a calculated estimate based on whatever mathematical calculations the app is running.

The Kegelmaster by comparison uses metal springs to provide resistance. For something like the Kegelmaster, the pounds of pressure needed to fully compress the spring are going to remain constant and not depend on any calculations.

Even without the chart telling how many pounds each Kegelmaster level equates to, the force required to close the spring is going to remain the same. Just like weights at the gym are going to be the same weight and require the same strength regardless of if the numbers are on the plates or not.

As a reminder, here are the weights for Kegelmaster levels 1 & 2:

Level 1: One standard spring on Post 1; 1.00 lbs or 453.59g

Level 2: One standard spring on Post 2; 1.54 lbs or 698.53g

I have yet to be able to close the Kegelmaster on level 2 for even a single rep. And that would make sense because I’ve never broken 600g on the Perifit strength meter either.

As of today (2/20/25), my Kegel 1RM is at 402g and my all time 1RM from a couple years ago when I was training more was at 485g.

Also as of today, I’ve been training with my Perifit at 240g for 4 sets of 20-30 reps (90 seconds rest between sets). So 240g is my rep strength or working strength.

This makes perfect sense because about 60% of your 1RM is the “ideal” weight to train with for sets of 20-30 reps. And given that my 1RM is 402g and 60% of that is 240g, I’m right on target.

That being said, it also stands to reason that once my working strength on my Perifit device is 420g, and I’m doing 4×30 with 420g on Perifit, my 1RM on Perifit should be around 700g and I’ll be able to close my Kegelmaster on level 2 for 1 rep.

This also means that until I’m able to do a 1RM of 1,166g on Perifit, I won’t be able to complete 4×30 with level 2 of the Kegelmaster.

But these are all just estimates based on what I know so far.

The jury is still out on whether or not Perifit grams correlates to kegelmaster weight levels. I will update this post once I reach that strength level to say how closely Perifit strength compares to Kegelmaster strength and if my predictions were correct, as well as to comment on how long it took me to reach those strength levels.

#adultSexEd #adultsexed #exercise #femaleEmpowerment #fitness #girlTalk #health #humanSexuality #kegel #kegelQueen #kegelmaster #pelvicFloorHealth #pelvicFloor #Perifit #sex #sexEd #sexEducation #sexed #sexualEducation #sexualHealth #sexualWellness #sexualhealth #sexuality #vaginacise #vaginalBodybuilding #vaginalWeightlifting #womensEmpowerment #womensHealth #yoni

Back, and Better Than Ever

So it’s been a while since my last post from the summer of 2024. I got distracted with dating this guy and then this health issue.

But I’m back now.

I started training again at the beginning of this month ( February 2025) and it’s been going well. Very well.

After such a long hiatus, I expected to have lowered strength. And I did. But it’s been increasing at a surprisingly fast pace. Faster than it did previously after hiatuses from training.

Truthfully, I’ve never gotten past a 485g 1RM for Kegel strength on my Perifit device. And it took me 7 months of consistent training back in 2022-2023 to get to that place.

Then when I started training more consistently again in the summer of 2024, I still wasn’t able to break 400g after a couple months. I started around 200g and then peaked at around 380g. It was frustrating and felt like I should’ve been progressing faster if from nothing other than muscle memory.

But, since being back to training just this month, I’ve already hit a 402g 1RM Kegel on my Perifit. Which is exciting! Especially since at the beginning of the month, I was maxing out at around 300g.

I thought it was going to be another slow climb for me to get back to the 400g range or at least 2-3 months to break 400g so I’m pleasantly surprised at this month’s results.

I will detail my newest training insights and add my training log to the blog later.

I’m on my period at the moment (my “deload phase” where I just rest and don’t train for a week) so I’m eager to get back to training and to see how I progress. I have been training a little differently than in the past which I’ll get into in another post.

Just wanted to say that I’m back and will be updating the blog more regularly now. 🙂

#adultSexEd #adultsexed #exercise #femaleEmpowerment #fitness #girlTalk #health #kegel #kegelQueen #pelvicFloorHealth #pelvicFloor #Perifit #sex #sexEd #sexEducation #sexed #sexualEducation #sexualHealth #sexualWellness #sexualhealth #sexuality #vaginacise #vaginalBodybuilding #vaginalWeightlifting #womensEmpowerment #womensHealth #yoni

7/8/24 and 7/11/24

So I’m in the middle of a family reunion and things are crazy but I did manage to find time to sneak away and get a solid workout in on Monday. (It’s Thursday as I’m writing this and I did workout today too.)

Monday’s workout was great. I got a massive muscle pump from it Andy PF floor felt that way for about 1-2 days afterward which is a good sign that my training adequately stimulated the muscle. I did 4 Perifit games and the routine I made but I also jumped on a rebounder first for about 20-30 minutes being conscious to contract my PF as I was bouncing.

I think the rebounding is what gave me the crazy muscle pump because Thursday’s workout (today), I didn’t rebound and I also didn’t do the 4 Perifit games. But even when I do have days I do the Perifit games, I’ve still never gotten that much of a pump.

On a scale of 1-5 with 5 being an insanely huge muscle pump, Monday was a 4-5 and today was a 1.

Even so, I’m just glad I know how things should feel after the workout so I can be sure that I’m getting an adequate stimulus for hypertrophy.

I don’t own a rebounder so I’m not sure what I’m gonna do when I get home from this reunion but I do know that clearly my routine and the Perifit games are not enough to get that massive pump so I’ll have to tweak my training volume and/or resistance level of the Kegelmaster so I can keep getting a good pump post workout.

#adultSexEd #adultsexed #closeTheOrgasmGap #closetheorgasmgap #exercise #femaleEmpowerment #fitness #girlTalk #health #humanSexuality #kegel #kegelQueen #kegelmaster #lovePompoir #lovepompoir #orgasmGap #pelvicFloorHealth #pelvicFloor #Perifit #sex #sexEd #sexEducation #sexed #sexualEducation #sexualHealth #sexualWellness #sexualhealth #vaginacise #vaginalBodybuilding #vaginalWeightlifting #womensEmpowerment #womensHealth #yoni

6/25/24

Skipped yesterday because laundry stripping until 4 in the morning took priority.

1 Perifit game to warm up then the new routine I made using Perifit.

9 20-second isometric Kegels with 75 second rest between each

1 set of 9 Kegels, 1 set of 8 Kegels, 1 set of 10 Kegels with Perifit’s “move out” game

3×20 rapid Kegels

Side note: I bought new springs for my Kegel master since I can’t close the thing all the way even on the lowest setting and also because in the lowest setting, it doesn’t spring open very much and so it doesn’t lengthen my muscles. I bought 2 kinds of springs, one that I hope is easier than the standard springs I have and the other kind is a spring that is longer than the springs the device came with. I’ll write a post about those when they arrive.

6/23/24

Sunday’s workout.

Perifit game to warm up

3×10 full rom Kegels

9 20-second isometric Kegels with 90 seconds rest between each isometric

3×20 rapid Kegels

Perifit game to cool down

I’m realizing today that I don’t ever really get sore from pelvic floor training and that the fact I don’t get sore upsets me.

I know I said that because the pelvic floor cannot be maximally loaded in a stretched or lengthened position that muscle soreness is less likely to happen but still, I want it to.

I like feeling sore after a workout. I know that I won’t see results as far as hypertrophy after like 5 workouts and I also know that my strength numbers on Perifit aren’t going to be hundreds of grams higher after 5 workouts either but still I want some sort of feedback that the exercise is working. W

ith normal workouts, this means feeling sore or feeling the burn afterwards. But I don’t get that with my PF. Which makes me wonder if I’m not doing enough volume or if I’m not really pushing my self hard enough on the exercises or what.

I may experiment with some slow and controlled eccentric Kegels and go really slow on the lowering or relaxing portion of the Kegel and see if that makes any difference.

I also think I’ll try just counting the reps of Kegels in my head for the normal Kegels and the rapid Kegels instead of going by the timer. I’ll still use the timer for the isometric contractions but I think maybe I might get a better mind muscle connection and therefore contraction with more force and really push myself when I’m focused on doing the exercise rather than being focused on listening to the timer.

#adultSexEd #adultsexed #closeTheOrgasmGap #closetheorgasmgap #exercise #femaleEmpowerment #fitness #girlTalk #health #intimacy #kegel #kegelQueen #lovePompoir #lovepompoir #orgasmGap #pelvicFloorHealth #pelvicFloor #Perifit #sex #sexEd #sexEducation #sexed #sexualEducation #sexualHealth #sexualWellness #sexualhealth #sexuality #vaginacise #vaginalBodybuilding #vaginalWeightlifting #womensEmpowerment #womensHealth #yoni

6/22/24

Saturday’s workout

Perifit

Did one Perifit game to warm up and then I just did the 9 isometric holds for 20 seconds each, resting 60 seconds between each. I may increase the rest times to 90 seconds just because I noticed on Perifit that my strength would go down after about the 3rd isometric contraction.

It was about 13 minutes in all. I didn’t want to do nothing for the day but also it was midnight and I had to be up early Sunday.

#adultSexEd #adultsexed #closeTheOrgasmGap #closetheorgasmgap #exercise #femaleEmpowerment #fitness #girlTalk #health #kegel #kegelQueen #lovePompoir #lovepompoir #orgasmGap #pelvicFloorHealth #pelvicFloor #Perifit #sex #sexEd #sexEducation #sexed #sexualEducation #sexualHealth #sexualWellness #sexualhealth #vaginacise #vaginalBodybuilding #vaginalWeightlifting #womensEmpowerment #womensHealth

6/21/23

Today’s workout: 

Kegel master on Level 1

Isometric Kegels: 9 rounds of 20 second holds- 11:30

Full ROM Kegels, 3 seconds contract, 3 second relax: 3 x 10- 5:10

Rapid full ROM kegels 1 second contract, 1 second relax: 3 x 20- 6:00

Total active time: 22 minutes 40 seconds

Basically the same as Wednesday.

#adultSexEd #adultsexed #closeTheOrgasmGap #exercise #femaleEmpowerment #fitness #girlTalk #health #kegel #kegelQueen #kegelmaster #lovePompoir #lovepompoir #orgasmGap #pelvicFloorHealth #pelvicFloor #sex #sexed #sexualHealth #sexualWellness #sexualhealth #sexuality #vaginacise #vaginalBodybuilding #vaginalWeightlifting #womensEmpowerment #womensHealth #yoni

6/19/24

Today’s workout:

Kegel master on Level 1

Isometric Kegels: 9 rounds of 20 second holds- 11:30

Full ROM Kegels, 3 seconds contract, 3 second relax: 3 x 10- 5:10

Rapid full ROM kegels 1 second contract, 1 second relax: 3 x 20- 6:00

Total active time: 22 minutes 40 seconds

#closeTheOrgasmGap #exercise #femaleEmpowerment #fitness #health #kegel #kegelQueen #kegelmaster #lovePompoir #lovepompoir #orgasmGap #pelvicFloorHealth #pelvicFloor #pompoir #sex #sexEducation #sexualEducation #sexualHealth #sexualWellness #sexualhealth #sexuality #vaginacise #vaginalBodybuilding #vaginalWeightlifting #womensEmpowerment #womensHealth #yoni