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Have you seen the penis size of adult stars these days or weeks? Nobody's small or even average. They both look 7 to 9 inches easy in the shade. What the hell is trying?
The simple answer is it can be as quick or take as long as you'll want. My honest advise generally spend just as much time as you possibly to certain that you you've have it right. You wouldn't want someone construct your house quickly would you, because it'd probably fall down sooner or later.
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They are safe- these kinds of are just exercises and if done correctly, there is no harm in them. Just think of the usb ports as doing bicep snuggle. Same principle can be.
