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World's Fongest Man

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fongIcon...25-04-2013 @ 19:54 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
FazcIcon...26-04-2013 @ 11:57 
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Sports an extremely muscular arse.
Member 38, 6253 posts
Nice Grin
fongIcon...28-04-2013 @ 17:48 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq		Squat

10x 20kg
5x 60kg
3x 100kg paused
1x 130kg paused
3x 140kg belt
3x 140kg belt
3x 140kg belt
3x 140kg belt
3x 140kg belt

Push press

3x 60kg
3x 60kg
2x 80kg
2x 80kg
1x 100kg
1x 100kg
1x 105kg
1x 110kg

Leg press

10x 100kg
9x 150kg
8x 200kg
7x 250kg
6x 300kg
5x 350kg
fongIcon...30-04-2013 @ 13:19 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq		Bench

10x 20kg
5x 40kg
3x 60kg
1x 80kg
3x 100kg
3x 100kg
3x 100kg
3x 100kg
3x 100kg
3x 100kg

Strict press (+1 power clean)

5x 40kg
3x 60kg
3x 60kg
3x 65kg
3x 70kg
1x 80kg
1x 80kg
1x 80kg
5x 60kg
5x 60kg
5x 60kg

Bodyweight dips

6x 102kg
6x 102kg
6x 102kg
6x 102kg
6x 102kg
fongIcon...05-05-2013 @ 12:47 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Post Edited: 05.05.2013 @ 12:47 PM by fong
exams and s**te keeping me busy lately

squat

5x 20kg
3x 40kg
3x 70kg
1x 95kg
1x 120kg
1x 120kg
1x 120kg
1x 120kg
1x 120kg
1x 120kg
1x 120kg
1x 120kg
1x 120kg
1x 120kg

had a horrid niggle at the top of my thigh so spent this just experimenting with different bar and feet positions to get comfy. will foam roll the bugger out later but this was interesting just to see how i could change up my squats

hang clean

5x 60kg
5x 60kg
5x 60kg
3x 70kg
3x 70kg
3x 70kg
3x 80kg
1x 85kg
1x 90kg
fx 95kg
1x 95kg
fx 100kg lots of times
1x 100kg + f jerk
1x 100kg + 1 jerk
1x 100kg + 1 jerk
1x 100kg + 1 jerk
3x 60kg + 3 jerk
3x 60kg + 3 jerk
3x 60kg + 3 jerk


loosely defined terms there, never tried hang cleans or split jerks so was just a blagged sesh but came away drenched in sweat so that can't be a bad thing lol. vid + commentary to come.
fongIcon...05-05-2013 @ 13:53 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq

mumble mumble mumble
OxmanIcon...05-05-2013 @ 13:59 
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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 training mate and liking the vids Happy
fongIcon...07-05-2013 @ 11:12 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq		so my romaleos didn't arrive in time for gym so did bench n biceps instead lol

incline bench

10x 20kg
5x 40kg
3x 60kg
2x 80kg
1x 100kg
1x 105kg
1x 110kg
1x 115kg PB
fx 120kg
2x 100kg
2x 100kg
2x 100kg

ez bar curls

8x 13kg
7x 28kg
6x 38kg
5x 48kg
5x 48kg
5x 48kg

kroc rows (each arm)

5x 30kg
5x 34kg
10x 40kg
10x 40kg
10x 40kg



s**tty camera angle, single ply sleeves, bounced, some guy on his phone in the background. ah well!
FazcIcon...07-05-2013 @ 11:19 
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Sports an extremely muscular arse.
Member 38, 6253 posts
fong said:s**tty camera angle, single ply sleeves, bounced, some guy on his phone in the background. ah well!


On YT everything can be a PB!
JHIcon...07-05-2013 @ 12:31 
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Member 1739, 1266 posts
SQ 365, BP 245, DL 332.5
942.5 kgs @ 105kgs Eq		Good Journal Fong, I enjoy reading your updates.
fongIcon...08-05-2013 @ 21:27 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq		thanks for comments lads

hungover today so wasn't planning anything but come half 8 i'm bored and buzzing for some squats

front squat

10x 20kg
5x 40kg
3x 60kg
1x 80kg
1x 100kg
1x 110kg
3x 120kg
3x 120kg
3x 120kg

overhead press

5x 60kg strict
5x 60kg strict
3x 80kg
3x 80kg
3x 100kg
2x 100kg (f on 3rd rep)
fx 100kg (3 half reps)

front raise

10x 10kg left
10x 10kg right
10x 10kg left
10x 10kg right
10x 10kg left
10x 10kg right

seated row

10x 50kg
10x 70kg
10x 70kg
10x 70kg
10x 90kg

vid with commentary coming later
shanejerIcon...08-05-2013 @ 21:37 
Member 1307, 14110 posts
SQ 355, BP 240, DL 370
965.0 kgs @ 102kgs UnEq		Great work liking vids
fongIcon...08-05-2013 @ 22:09 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq		cheers mate

fongIcon...10-05-2013 @ 10:57 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq		high bar squat

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

deadlift

3x 100kg
3x 140kg
1x 180kg
3x 200kg
1x 210kg
3x 220kg
1x 230kg
1x 240kg

power clean

3x 60kg
3x 60kg
3x 60kg
2x 80kg
2x 80kg
fx 100kg
1x 100kg
1x 100kg and a push press lol

vid coming shortly
fongIcon...10-05-2013 @ 12:00 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq

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