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Beginner's Routine:
Length- To measure the length of your penis in the erect state properly, simply take a tape measure and press the end as far back as it will go against your pubic bone on top of your penis (some men prefer to measure from the bottom, but results will be more accurate with measuring from the top.)
Run the tape along the curve of your penis all the way to the end of the glans. Record measurement. Measure every 2 weeks.
Within the first few months, you will progress rapidly. As with all forms of exercise, progress will start to taper somewhat after this. To keep progressing as stated before, you must keep increasing the intensity of the exercises.
For recording purposes, measuring while the penis is erect is the best way of recording progress. Although you will notice a dramatic increase in the size of your penis while it's unerect, unerect lengths vary too much to be an accurate method of gauging progress.
Girth- With your penis fully erect, wrap the measuring tape around your penis directly behind the glans. Record your girth progress as you do your length progress.
Stamina- Record your kegels and super kegels daily as listed in the kegels and super kegels section of this manual.
With your stop and starts, Note how long it takes for you to ejaculate the first time you try this. Try to aim at improving your stamina by at least 3 minutes every time.
When you have reached 25-30 minutes without ejaculating, premature ejaculation should no longer be a problem.