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World's Fongest Man

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fongIcon...04-04-2017 @ 14:02 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
squat
5x60kg
5x60kg
5x85kg
5x100kg
5x115kg
5x135kg

powerclean and press
3x70kg
3x70kg
2x85kg
1x105kg
fx111kg
1x111kg

barbell row
8x60kg
8x60kg
8x60kg
8x60kg
8x60kg
​​​​​​​
fongIcon...06-04-2017 @ 17:13 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
deadlift
3x60kg
3x70kg
3x120kg
1x170kg
1x185kg
1x205kg
1x220kg
3x175kg
3x175kg
3x175kg

bench
5x60kg
5x60kg
5x70kg
5x80kg
5x85kg
5x85kg

curls
10x10kg
10x10kg
10x10kg

tricep pulldowns
10x '6'
10x '8'
10x '8'
10x '8'

dumbbell flys
10x10kg
10x12.5kg
10x15kg
fongIcon...09-04-2017 @ 12:06 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
squat
10x20kg
10x20kg
5x60kg
5x80kg
5x100kg
5x120kg
5x140kg

powerclean
3x60kg
3x60kg
3x80kg
3x85kg
3x90kg
3x95kg
3x100kg

seated row
tricep pushdown
fongIcon...11-04-2017 @ 20:17 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
front squat
5x60kg
5x60kg
3x80kg
3x100kg
3x110kg
8x80kg
8x80kg

strict press
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

curls
pushdowns
dumbbell press
front raise
fongIcon...21-04-2017 @ 22:11 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
jerk singles up to 116kg
powerclean singles up to 105kg
strict press 5 sets of 5 at 60kg
fongIcon...04-11-2018 @ 20:33 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
It's been a hot minute since I posted here. It's been equally as long since I did any lifting so weak as piss.

Joined a gym to go alongside my cycle to work. Doing 50 miles a week on my commute and getting too skinny (although still 100kg).

squats
6x20kg
6x20kg
6x20kg
3x40kg
3x40kg
3x40kg
3x50kg
3x50kg
3x50kg

powerclean
3x40kg
3x40kg
3x40kg
3x50kg
3x50kg
3x50kg
3x50kg
3x50kg
3x50kg

strict press
7x20kg
7x20kg
7x20kg
3x40kg
3x40kg
3x40kg
3x40kg
3x40kg
3x40kg

tricep cable push down on a bar
8x18kg
8x18kg
8x21kg
8x21kg
Wayne_CowdreyIcon...04-11-2018 @ 22:57 
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'very impressive' ............ 7 years ago.
Member 400, 19700 posts
Welcome back Mr Fong Happy
fongIcon...06-03-2019 @ 20:02 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
The above didn't last long. However, been 6 times in 2 weeks lately so that's always a plus. Entered for a BDFPA meet in May and want the following:

220kg deadlift
160kg squat
110kg bench

I think they are more than doable, but I am also unsure if I can maintain this training frequency. Still cycling 50 miles a week.

squat
5x 20kg
5x 40kg
5x 60kg
5x 80kg
5x 100kg
5x 120kg
5x 100kg
5x 80kg
5x 60kg
5x 40kg
5x 20kg

strict press
5x 20kg
5x 20kg
5x 40kg
5x 40kg
5x 45kg
5x 45kg
3x 50kg

tricep rope pushdown
8x 20kg
8x 20kg
8x 30kg
8x 30kg

deadlift
5x 70kg
3x 120kg
3x 140kg
3x 160kg
3x 170kg belt

row machine
8x 20kg
8x 20kg
8x 30kg
8x 30kg
fongIcon...10-03-2019 @ 10:52 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 10.03.2019 @ 10:57 AM by fong
(yesterday)

squat
5x 20kg
5x 20kg
5x 70kg
2x 110kg
2x 135kg
2x 135kg
2x 135kg
5x 110kg
5x 110kg

paused bench
5x 20kg
5x 20kg
5x 60kg
5x 60kg
1x 80kg
5x 70kg
2x 80kg
1x 80kg

row
8x 40kg
8x 40kg
6x 50kg
6x 50kg
6x 50kg
6x 50kg
6x 50kg
fongIcon...11-03-2019 @ 15:13 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
bench
5x20kg
5x20kg
5x60kg
5x70kg
5x70kg
5x70kg
5x70kg
5x70kg

cable flies
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg

bench machine
8x80kg
8x80kg
8x80kg
8x90kg
8x90kg
8x90kg

bicep curls each arm
10x10kg
10x10kg
10x10kg

rope pulldowns
10x70kg
10x70kg
10x70kg
mark_f1Icon...11-03-2019 @ 20:12 
not actually strong
Member 5779, 723 posts
SQ 220, BP 140, DL 280
640.0 kgs @ 105kgs UnEq
Good to see you back mate, surely this is a 3 session pb in last 3 years
fongIcon...13-03-2019 @ 22:22 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
mark_f1 said:Good to see you back mate, surely this is a 3 session pb in last 3 years


Grin Grin Grin
fongIcon...14-03-2019 @ 12:53 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
bench up to 5x 75kg
cable fly
bench press machine
tricep push downs
lat pulldown
fongIcon...18-03-2019 @ 13:17 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Under the guidance of Hamson Strength now Happy

Squat 3x5 120kg
Bench 5x5 70kg
Dead 5x3 140kg
row 4x10 50kg
DB tricep ext 4x10 10kg
fongIcon...20-03-2019 @ 20:46 
Avatar
really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Front squat 3x5 80kg
bench 5x5 70kg
barbell good morning 3x5 50kg
feet up bench 3x8kg
mid grip lat pulldown 4x10 90kg
leg curl 4x10 100kg

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