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World's Fongest Man

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fongIconWorld's Fongest Man08-04-2013 @ 14:37 
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really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 06.03.2019 @ 20:05 PM by fong
would like to put some numbers out there on the platform. joined the bdfpa!
fongIcon...08-04-2013 @ 14:39 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 08.04.2013 @ 14:39 PM by fong
squat

10x 20kg
10x 20kg
3x 60kg
3x 100kg
5x 120kg
5x 120kg
5x 120kg
5x 120kg
5x 120kg

back hyper extensions

8x 101kg woa i lost weight
8x 101kg
8x 101kg

power cleans

2x 40kg
2x 40kg
2x 60kg
2x 80kg
2x 100kg
fx 110kg
fx 110kg
1x 110kg PB

deadlift

3x 120kg
3x 160kg
3x 180kg
3x 200kg
3x 200kg


PB isn't really a PB as I haven't tried maxing these since last summer. we'll see how we go with a bit of a clean up on the technique in future weeks.
FazcIcon...08-04-2013 @ 14:40 
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Sports an extremely muscular arse.
Member 38, 7411 posts
SQ 230, BP 170, DL 260
660.0 kgs @ 93kgs UnEq
Good graft to kick this off, best of luck at becoming the Fongest Strongman in the UK.
fongIcon...09-04-2013 @ 13:53 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
cheers faz, i might steal your idea of narrating training videos when i get back into the swing of things, really cool.

anyway, today's training

bench

20x 20kg
20x 20kg
3x 40kg
3x 60kg
5x 80kg
5x 80kg
5x 80kg
5x 80kg
5x 80kg

strict press

10x 20kg
2x 40kg
2x 50kg
2x 60kg
2x 70kg
2x 80kg
fx 95kg

push press

1x 95kg
2x 100kg
2x 100kg
2x 100kg

seated row

10x 43kg
8x 52kg
8x 61kg
6x 70kg
6x 70kg
6x 70kg
6x 70kg
6x 70kg


bodyweight dips

10x 101kg
8x 101kg
6x 101kg


bench felt weird, not done it in so long so took it easy with volume over big weights. strict presses felt nice considering the volume before hand. the 80kg double flew up hence the 95kg PB attempt, no where near, probs needed more rest. went straight into push presses after that, again, felt great, literally the last inch of lockout was a pain on the 2nd rep of each set though. rows are rows lol. dips felt great with my decreasing bodyweight, though again probs not enough rest in between but i had to get home for the landlady. overall top sesh though enjoyed it a lot.
LessThanLukeIcon...09-04-2013 @ 13:55 
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his poor male ego must be crushed
Member 883, 6061 posts
SQ 290, BP 180, DL 400
870.0 kgs @ 105kgs UnEq
I think not aiming for a particular weight class is a smart move. Just eat cleaner, get in better shape and then see where you are at Happy
fongIcon...10-04-2013 @ 15:59 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 10.04.2013 @ 16:10 PM by fong
cheers luke, getting healthy is my main priority Happy

today i'm still feeling massive doms from squats from monday since that was my first day back in weeks. i wanted to go gym today but couldn't do much, but whatevs.

25 mins elliptical 350kcals burned

hammer curls each arm

10x 10kg
10x 12kg
10x 12kg
10x 12kg
10x 12kg
10x 12kg


tricep rope push down cable faggot things

10x 30kg
10x 50kg
10x 50kg
10x 50kg
10x 50kg
10x 50kg


olympic barbell curls lol

10x 20kg
8x 30kg
6x 40kg
6x 40kg
6x 40kg


DAT PUMP
fongIcon...11-04-2013 @ 19:08 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 11.04.2013 @ 19:09 PM by fong
front squat

10x 20kg
10x 20kg
3x 40kg
1x 60kg
5x 80kg
5x 80kg
5x 80kg
5x 80kg
5x 80kg

power cleans

5x 60kg
1x 80kg
1x 100kg turned into a front squat... oly clean? Grin
1x 100kg
1x 100kg
1x 100kg
1x 100kg
fx 120kg no way lol

deads

3x 140kg
1x 180kg
1x 200kg
1x 220kg
1x 240kg

leg curl

10x 50kg
10x 50kg
10x 50kg



everything feeling good and bodyweight going down Happy
fongIcon...12-04-2013 @ 16:15 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
bench

10x 20kg
10x 20kg
5x 60kg
1x 80kg
3x 100kg paused
3x 100kg paused
3x 100kg paused
2x 110kg paused

incline bench

10x 20kg
5x 40kg
5x 60kg
5x 80kg
5x 80kg
5x 80kg
5x 80kg
5x 80kg


seated row

10x 52kg
8x 61kg
8x 70kg
8x 70kg
8x 70kg
8x 70kg
8x 70kg


short and sweet today, wanna be fresh for events on sunday Happy
OxmanIcon...12-04-2013 @ 16:23 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Nice goals mate and solid training too.
fongIcon...14-04-2013 @ 13:51 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 14.04.2013 @ 20:09 PM by fong
log

5x 47kg strict
5x 47kg strict
3x 67kg strict
3x 67kg strict
1x 87kg
1x 87kg
1x 97kg
1x 97kg
5x 67kg strict
5x 67kg strict
10x 47kg strict
10x 47kg strict

dumbbell

2x 53kg (one per arm)
3x 53kg (right left right then failed left)
fx 64kg
1x 64kg

stones

3x 80kg to 45"
1x 80kg to shoulder
4x 80kg to shoulder

loading medley to progressively lower platforms

1x 80kg sandbag
1x 80kg stone
1x 75kg barrel
1x 78kg inch dumbbell

some lat pulldowns and tricep push downs (?) too


GREAT sesh, loved it. even the 'cardio' at the end!









fongIcon...16-04-2013 @ 14:33 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 16.04.2013 @ 14:34 PM by fong
squat

10x 20kg
3x 60kg
1x 100kg
1x 100kg
1x 120kg
5x 130kg belt
5x 130kg belt
5x 130kg belt
5x 130kg belt
5x 130kg belt


deadlift

3x 70kg
3x 120kg
1x 160kg
1x 200kg
2x 230kg belt straps PB
5x 180kg straps

leg extension

10x 50kg
10x 50kg
10x 50kg
10x 50kg
10x 50kg

could have probably hitched another few reps out of the 180s but was using strict form. all lifts clean as a whistle!
fongIcon...19-04-2013 @ 13:41 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
squat

10x 20kg
1x 60kg
1x 100kg
1x 120kg
1x 140kg belt
2x 160kg belt
2x 160kg belt
2x 160kg belt
5x 120kg belt
5x 120kg belt
5x 120kg belt

deadlift

3x 60kg
3x 100kg
1x 140kg
1x 180kg
3x 210kg belt straps
3x 210kg belt straps
3x 210kg belt straps
10x 140kg belt
fongIcon...21-04-2013 @ 12:14 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Incline bench

10x 20kg
5x 40kg
2x 60kg
1x 70kg
1x 80kg
3x 90kg
2x 100kg
2x 100kg
2x 100kg
2x 100kg
2x 100kg
2x 100kg


Strict press

5x 20kg
5x 40kg
1x 60kg
1x 70kg
1x 80kg
1x 80kg
1x 90kg

Push press

2x 100kg
2x 100kg
2x 100kg
2x 105kg

Front raise (each arm)
10x 10kg
10x 10kg
10x 12.5kg
10x 12.5kg

Bodyweight dips

5x 103kg
5x 103kg
5x 103kg
brownbearIcon...21-04-2013 @ 12:28 
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Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
nice session fong
fongIcon...25-04-2013 @ 18:42 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
front garden sesh!

power cleans

5x 50kg
1x 70kg
1x 70kg
1x 70kg
1x 90kg
1x 100kg
1x 100kg
fx 110kg
fx 110kg
fx 110kg
fx 110kg
1x 110kg so dodgy
1x 110kg hardly better lol

deadlifts

3x 110kg
3x 140kg
1x 160kg
1x 180kg
1x 200kg
1x 220kg
fx 232.5kg

jt loadable dumbbell

2x 41kg right arm
2x 41kg left arm
1x 51kg right arm
fx 51kg left arm
fx 61kg right arm
fx 61kg right arm
1x 61kg right arm
2x 61kg right arm

vid coming shortly, hopefully with some faz style commentary too!

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