REGISTER AN ACCOUNT
Who's Online - 1 member and 379 guests

World's Fongest Man

Users viewing topic: & 1 Guest

1234567891011121314151617181920

fongIcon...06-07-2015 @ 22:04 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
bench
10x20kg
10x20kg
2x40kg
2x50kg
2x60kg
2x70kg
2x80kg
2x90kg
2x100kg
2x100kg
2x100kg

deadlift
5x60kg
5x100kg
5x120kg
5x140kg belt
5x160kg belt
5x180kg belt

hang powerclean
5x60kg
5x70kg
5x80kg

front squat
5x20kg
5x40kg
5x60kg
5x80kg
2x100kg failed 3rd
fongIcongr8 workout m808-07-2015 @ 17:52 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
bench
8x20kg
8x40kg
8x60kg
8x60kg
8x60kg
8x60kg
8x60kg

strict press
8x20kg
8x30kg
8x40kg
8x42.5kg
8x45kg

seated fly
8x18kg
8x25kg
8x32kg
8x40kg
8x48kg

tricep push down
8x20kg
8x25kg
8x30kg
8x30kg
8x30kg

bicep curl
8x7.5kg
8x7.5kg
8x10kg
8x10kg
8x12.5kg
8x12.5kg
fongIcon...11-07-2015 @ 12:07 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
deadlift
10x20kg
5x60kg
2x80kg
2x100kg
2x120kg
2x140kg
1x180kg belt
1x200kg belt
1x220kg belt
1x225kg belt

squat
2x60kg
2x80kg
2x100kg
2x120kg
2x140kg

hang powercleans
5x60kg
3x70kg
2x80kg
1x90kg grip failed probs need straps now

front squat
3x60kg
3x70kg
3x80kg
3x90kg
3x100kg
fongIcon...13-07-2015 @ 22:28 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 13.07.2015 @ 22:29 PM by fong
bench all paused
10x20kg
4x20kg
4x40kg
4x60kg
4x70kg
4x80kg
4x90kg

incline bench all paused
4x70kg
4x70kg
4x70kg
4x70kg
4x70kg
4x70kg

strict press
4x20kg
4x40kg
4x60kg
4x60kg
4x60kg

cable fly
8x27.5kg
8x27.5kg
8x27.5kg
4x35kg
4x35kg
4x35kg

dumbbell curl
8x10kg
8x10kg
6x12.5kg
6x12.5kg
4x15kg
4x15kg

tricep push down cable thing
8x40kg
8x40kg
8x40kg
8x40kg
fongIcon...15-07-2015 @ 22:06 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
deadlift
10x20kg
5x60kg
3x80kg
3x100kg
3x120kg
3x140kg
3x160kg belt
3x180kg belt
3x200kg belt

squat
5x20kg
5x60kg
5x80kg
5x100kg
5x120kg
4x140kg belt (failed 5th)

hang powerclean
3x60kg
3x60kg
3x70kg
3x70kg
3x80kg
3x80kg

leg extension
10x40kg
10x40kg
10x40kg

leg curl
10x40kg
10x40kg
10x40kg
fongIcon...18-07-2015 @ 17:05 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
bench
5x20kg
2x60kg
2x60kg
2x60kg
1x80kg
1x100kg
1x105kg
5x80kg
5x80kg
5x80kg
5x80kg

decline bench
5x60kg
5x60kg
5x60kg
5x80kg
5x80kg
5x80kg

strict overhead dumbbell press
8x15kg
8x20kg
8x25kg

dumbbell curl
10x5kg
10x5g
10x10kg
10x10kg
10x15kg
10x15kg
fongIcon...21-07-2015 @ 18:43 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
squat
5x20kg
2x60kg
2x60kg
2x100kg
1x120kg belt
1x140kg belt
1x150kg belt
1x160kg belt
1x165kg belt

front squat
3x60kg
3x60kg
3x80kg
3x80kg
3x100kg
3x100kg

45 degree leg press
5x50kg
5x200kg
5x200kg
5x200kg
5x200kg
5x200kg

leg curl
10x45kg
10x45kg
10x45kg

leg extension
10x45kg
10x45kg
10x45kg
fongIcon...23-07-2015 @ 18:31 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
bench
1x100kg
2x100kg
2x100kg
3x100kg
2x100kg
1x100kg
2x100kg

dumbbell fly (weight per hand)
8x15kg
8x15kg
8x15kg
8x15kg
8x15kg

dumbbell bench (weight per hand)
8x22.5kg
6x30kg
6x30kg
6x30kg

bicep curl/tricep extension SUPA SET
10x10kg/10x5kg
10x10kg/10x5kg
10x10kg/10x5kg

shoulder shocker AKA lateral raise/front raise/dumbbell press super set
8x10kg/8x10kg/8x10kg
8x10kg/8x10kg/8x10kg
8x10kg/8x10kg/8x10kg
fongIcon...24-07-2015 @ 16:42 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
deadlift
5x100kg
5x100kg
5x140kg
10x180kg belt straps PB
5x150kg belt straps
5x150kg belt straps
5x150kg belt straps

seated row
8x55kg
8x55kg
8x55kg
8x55kg
8x55kg

reverse dumbbell fly (weight per hand)
8x5kg
8x5kg
8x5kg

rear delt fly
10x40kg
10x40kg
10x40kg
fongIcon...24-07-2015 @ 16:58 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
WILLSANIcon...24-07-2015 @ 17:00 
Avatar
Trump will get another four years
Member 126, 16707 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq
Good progress mate!
fongIcon...26-07-2015 @ 12:15 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 26.07.2015 @ 12:17 PM by fong
bench
5x20kg
5x60kg
5x70kg
5x80kg
5x85kg
5x90kg
5x95kg

strict press
5x40kg
5x50kg
5x60kg
3x70kg
1x80kg

incline bench paused
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

dumbbell fly (weight per hand)
8x12.5kg
8x12.5kg
8x12.5kg
8x12.5kg
8x12.5kg

dumbbell bicep curl (weight per hand)
8x12.5kg
8x12.5kg
8x12.5kg
8x12.5kg
8x12.5kg
fongIcon...28-07-2015 @ 17:54 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
deadlift
1x110kg
1x150kg
1x180kg
1x210kg belt
1x232.5kg belt
3x150kg
3x150kg
3x150kg


straight arm lat pulldown
6x30kg
6x30kg
6x30kg
6x30kg
6x30kg

barbell row
7x70kg
7x70kg
7x70kg
7x70kg
7x70kg
7x70kg

lat pulldown
9x50kg
9x50kg
9x50kg

felt very easy, definitely had 240kg in the tank but can't say the same about my friend's plate rack. we used the last of the plates lol.

will definitely go for a 240kg and perhaps a 250kg next time i go heavy. basically at the same strength as i was when i left off tbh. which goes to show how lazy i trained before and how hard i've trained in the past few months.


fongIcon...29-07-2015 @ 14:19 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
bench
5x20kg
1x60kg
1x80kg
1x100kg
1x110kg
1x112.5kg
fx117.5kg LOL ballsy
2x100kg
2x100kg
2x100kg

incline bench
5x80kg
5x80kg
5x80kg

dummbell fly (weight per hand)
8x15kg
8x17.5kg s**t form
8x15kg
8x15kg
8x15kg
8x15kg

dumbbell bicep curl (weight per hand)
10x12.5kg
10x12.5kg
8x15kg
8x15kg

tricep push down cable thing
10x55kg
10x55kg
10x70kg
10x70kg
10x70kg

seated fly machine
10x72.5kg
10x72.5kg
10x72.5kg



fongIcon...01-08-2015 @ 13:26 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
front squat
5x20kg
2x60kg
1x100kg
1x110kg
1x120kg
1x130kg

back squat
3x100kg
3x110kg
3x120kg
3x130kg
3x140kg

leg extension
8x45kg
8x45kg
8x65kg
8x65kg

leg curl
8x45kg
8x45kg
8x65kg
8x65kg

normally i belt up for back squats above 120 but today was a nice change

legs were jelly after, not had that in a while

1234567891011121314151617181920

© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions