Masters Of The Pump

 You wanna be a Viking!? Then learn how to row! A combo of ASMR and a Pacemaker for rowing. I created this piece to help keep a steady "battle pace" whilst rowing, however its also very relaxing and so can be used as an ASMR piece also, for meditation or sleeping. My intentions are to do longer pieces also. If my computer can handle the processing (this took days and days to produce) then my intention is release very soon a 1 hour piece for the serious hardcore rowers out there (or for a full lunch break of meditation). I would love to do a 8hour piece also (for the best nights sleep ever!) But that may be waaaaay to ambitious.  Still watch out for this space, and let us know if you want longer pieces. I'm also going to a faster piece at one point also - dubbed simply "RAMMING SPEED"

  Shoulders and Triceps today, with an opening movement of seated press with bands. Sets of 10 on an ascending bar, until failure, ending up with 70kg with 60lb band resistance. This was not only to get a good bite in the front delts but to pre exhaust the triceps for later. Still really keen to overbuild my triceps and front delts to help me build my max bench up, and compensate for the fact I have to have a narrow grip on bench due to the width of my cage. Upright rowes to follow, which I find follows front press perfectly, as it continues to work the front delts a wee bit, but begins to also engage significantly the side delts. 45kg for 3 sets worked nicely. Then some focused work on side delts, which I haven't trained enough over the years, so lots of extra work to make up for lost time! Side lateral raises to start and karlsen presses to end. Skull press was then next on the menu, this actually hurt my inner elbow. Wasn't a huge weight, only 45kg, but it definitely stresse

  My most recent shoulder and triceps workout (including full write up) Starting with partial overhead presses (to rear) to start things off. Tension built up massively in the delts by not locking out the triceps. Made 100kg feel proper hard by the time i worked up to it. swiss camabered front press next. Cambered giving an extra 5 inches of movement at the bototm. Being in front it's not as isolated as rear press but involves the delts at different angle to ensure they had been used to the max. Finally what I'd been looking forward to from the star. First time using my Swiss bar for French Press. Beauty of a movement made even more beautiful with this bar. Pushed it right to the limit on strength. Will be fun to do these whilst fresh to see how much more weight I can do