HOPC Forum

IMG.jpg When i was in China my teacher would fill two such pails with water and we would hold out as depicted.Then we had to walk the room forward and back trying not to spill a drop.A real killer but holding hands up for intercepting or striking was a breeze after that.Another was holding a large ...

Flex gym in Syracuse is the only surviving old school weight room
in the zip code . Late 60s-early 70s there were 4-5 dozen hardcore
mainstream gyms and another dozen "key clubs"...

Not a thing until the new members realize the two leggy , buxom
drop dead beautiful assistants were there ONLY for the sign up at
the fern club and were back down jockeying wings @ Hooter's when
the ink was dry .

Cheers ...28 kgs trains on and we salute you !!!

The basic inventory was a York portable power rack w/ dip bars + chin bar and weight pegs 400# York Olympic set Ironman flat to incline bench 600# of Roberts/Billard/York exercise plates (2) 6 foot 12/20 cold rolled steel bars 1-1/4" dia. (2) sets (Bollinger) DB handles Gin wheel lat machine Wooden ...

One day a week (now) includes training on a product or
gizmo I can easily build myself , document and eventually
share . That's what drew a series of serious trainers to my
basement gym over the years . Hummm or maybe it was that
little fridge full of cold ones I had in the corner of the room ...

I regret your accident and injury and hope for a total and complete recovery .

Advice taken and I suggest you do the same . Every time you rack a squat or are at the tail end of a set of heavy benches you put vastly more pressure on your neck then what I pictured in the band push-up . Repositioning of the band was mentioned a couple of posts ago and you have a good point if th...

Trap Bar Squat 1 x 6 175#
1 x 20 225#
BW Heel raise 1 x 100
Bench Press 1 x 15 200# (close grip)
Gin Wheel pulldown 1 x 15 165# (big difference from the leverage version)
Standing BB press 1 x 12 150#
1 arm Cable curl (hook) 3 black x 15 ea. arm
crunch 1 x 25

Stressing really pressing the hands and
bar forcefully in the fully contracted position . Trying to make all upper back
muscles standout including Christmas treeing the lower back and horse shoeing
the triceps . 2 sets of 12-15 reps inserted in a push/pull routine .