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World's Fongest Man

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fongIcon...21-12-2015 @ 18:48 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
gym just reopoened after refurb. new platforms and bumpers!

front squat
5x20kg
5x60kg
5x100kg
5x100kg
5x100kg

hang power clean
5x60kg
3x80kg
1x100kg
1x105kf
1x110kg PB

split jerk
5x70kg
5x70kg
5x70kg

leg extensions
10x65kg
10x65kg
10x65kg
fongIcon...23-12-2015 @ 14:38 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Strict press
10x20kg
10x20kg
5x50kg
5x50kg
3x70kg

Push press
1x70kg
1x90kg
1x100kg
1x102.5kg
1x105kg
1x107.5kg
1x110kg

Deadlift no belt
5x100kg
5x120kg
5x140kg
5x160kg
5x180kg

Bench press
5x60kg
5x80kg
5x80kg
5x80kg
5x80kg
5x80kg

Barbell row
5x60kg
5x60kg
5x70kg
5x70kg
5x80kg
5x80kg
fongIcon...24-12-2015 @ 12:04 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
front squat
5x20kg
5x50kg
3x70kg
1x100kg
1x110kg
1x120kg
1x130kg
1x140kg PB

back squat (fast)
5x100kg
5x100kg
5x100kg
5x100kg
5x100kg

leg extension
10x65kg
10x65kg
10x65kg

leg curl
10x65kg
10x65kg
10x65kg
FazcIcon...24-12-2015 @ 14:09 
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Sports an extremely muscular arse.
Member 38, 6253 posts
Merry Front Squatmas
fongIcon...31-12-2015 @ 12:14 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
lol thanks faz and a happy new year to you!

squat
10x20kg
5x60kg
5x100kg
1x120kg
1x130kg
1x140kg
1x150kg
1x160kg belt
1x170kg PB
5x120kg

deadlift
5x70kg
5x70kg
3x90kg
3x90kg
3x110kg
4x140kg
1x150kg
1x170kg
1x190kg
1x220kg belt
1x240kg belt

paused bench
10x20kg
10x40kg
5x60kg
5x80kg
5x100kg
fongIcon...02-01-2016 @ 14:26 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 02.01.2016 @ 14:33 PM by fong
Short one as gym was closing. Got stuck at the post office for what felt like days.

Strict Press
10x20kg
5x40kg
5x60kg
3x80kg

Push Press
3x80kg
1x100kg
1x105kg
1x112.5kg PB
1x117.5kg PB

Hang Power Clean
5x60kg
3x80kg
1x100kg
1x105kg
1x110kg
fx115kg so close!


fongIcon...03-01-2016 @ 13:24 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 03.01.2016 @ 13:28 PM by fong
Squat (beltless)
10x20kg
10x20kg
5x60kg
5x60kg
3x100kg
5x120kg
5x120kg
5x120kg
5x120kg
5x120kg

Deadlift (beltless)
5x70kg
5x100kg
5x140kg
5x160kg
5x180kg

leg extension
5x65kg
5x85kg
5x100kg
5x100kg
5x100kg

leg curl
5x65g
5x65g
5x65g

fongIcon...05-01-2016 @ 20:59 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
so basically i was pressing and feeling strong as f**k then realised i was using the women's bar which is 5kg ligter Unhappy Still got a PB (old was 92.5kg) but a little disheartened!

Strict press
10x15kg
10x15kg
5x45kg
5x45kg
3x65kg
3x65kg
2x75kg
1x80kg
1x85kg
1x87.5kg
1x95kg PB
3x70kg
3x70kg
3x70kg

bench
6x60kg
6x65kg
6x70kg
6x75kg
6x80kg
6x85kg

lat raise/front raise/shoulder press super set
8x10/8x10/8x10kg
8x10/8x10/8x10kg
8x10/8x10/8x10kg
fongIcon...07-01-2016 @ 20:20 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
beltless squat
10x20kg
10x20kg
5x60kg
5x60kg
5x100kg
5x125kg
5x125kg
5x125kg
5x125kg
5x125kg

power clean singles
1x70kg
1x70kg
1x70kg
1x70kg
1x70kg

1x90kg
1x90kg
1x90kg
1x90kg
1x90kg

1x102.5kg
1x102.5kg
1x102.5kg
1x102.5kg
1x102.5kg
fongIcon...10-01-2016 @ 13:32 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
powerclean and push press
2x60kg
2x60kh
2x80kg
1x100kg
1x100kg
1x100kg
1x100kg
1x100kg
1x105kg
1x110kg PB

deadlift
5x60kg
3x100kg
3x140kg
1x180kg
1x220kg belt
2x240kg belt PB
fongIcon...10-01-2016 @ 14:59 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
fongIcon...14-01-2016 @ 21:04 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 14.01.2016 @ 21:04 PM by fong
powerclean and press (floor to overhead both reps)
2x100kg
2x100kg
2x100kg
2x100kg
2x100kg
2x100kg
2x100kg
2x100kg

front squat
5x100kg
5x100kg
5x100kg
5x100kg
5x100kg
fongIcon...19-01-2016 @ 20:36 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
squat
5x100kg
5x100kg
5x100kg
5x100kg
5x100kg

deadlift
5x60kg
5x60kg
3x100kg
3x100kg
1x140kg
1x140kg
1x180kg
1x220kg belt
1x240kg belt
1x250kg belt
5x180kg belt
5x180kg belt

strict press
5x60kg
5x70kg
5x75kg
5x60kg
5x60kg
5x60kg

powerclean
1x60kg
1x80kg
1x100kg
1x100kg
1x100kg
1x100kg
1x100kg
fongIcon...30-01-2016 @ 14:09 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
push press
3x80kg
1x100kg
1x105kg
1x112.5kg
fx120kg so close
fx120kg not today

hang powerclean
15x100kg over about 10 minutes

incline bench
8x40kg
8x40kg
6x60kg
6x60kg
4x80kg
4x80kg
1x100kg
1x100kg

tricep pushdown
8x38.5kg
8x38.5kg
8x38.5kg
8x38.5kg
8x38.5kg
Wayne_CowdreyIcon...30-01-2016 @ 14:20 
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Still got a little bit of strength
Member 400, 22106 posts
No Midlands prep?

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