World's Fongest Man
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| fong |  | ... | 06-07-2015 @ 22:04 |
 really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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 | ||
| fong | | gr8 workout m8 | 08-07-2015 @ 17:52 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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 | ||
| fong | | ... | 11-07-2015 @ 12:07 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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 | ||
| fong | | ... | 13-07-2015 @ 22:28 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | Post Edited: 13.07.2015 @ 22:29 PM by fong bench all paused10x20kg 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 | ||
| fong | | ... | 15-07-2015 @ 22:06 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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 | ||
| fong | | ... | 18-07-2015 @ 17:05 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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 | ||
| fong | | ... | 21-07-2015 @ 18:43 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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 | ||
| fong | | ... | 23-07-2015 @ 18:31 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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 | ||
| fong | | ... | 24-07-2015 @ 16:42 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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 | ||
| fong | | ... | 24-07-2015 @ 16:58 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | |||
| WILLSAN | | ... | 24-07-2015 @ 17:00 |
 Trump will get another four years Member 126, 16708 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | Good progress mate! | ||
| fong | | ... | 26-07-2015 @ 12:15 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | Post Edited: 26.07.2015 @ 12:17 PM by fong bench5x20kg 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 | ||
| fong | | ... | 28-07-2015 @ 17:54 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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. | ||
| fong | | ... | 29-07-2015 @ 14:19 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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 | ||
| fong | | ... | 01-08-2015 @ 13:26 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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 | ||
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