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World's Fongest Man

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WILLSANIcon...25-07-2014 @ 21:07 
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Trump will get another four years
Member 126, 16707 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq
Good stuff mate. Come and do some strongman at the farm!!
fongIcon...29-07-2014 @ 00:09 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
haha one day will. when i'm a bit stronger Happy

deads up to 5x5 120kg
lat pull down
seated row
t bar row
fongIcon...31-07-2014 @ 20:15 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
bench lots of 5s up to 70kg
pec flys
strict press lots of 4s up to 50kg
front raises
chest press machine thing
fongIcon...01-08-2014 @ 18:07 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
leg press up to 5x5 100kg
squat up to 1x5 100kg
leg extensions
front squat up to 2x5 60kg
fongIcon...06-08-2014 @ 18:29 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
deadlifts up to 8 doubles of 140kg
seated row
t bar row
rear delt fly things
fongIcon...08-08-2014 @ 17:01 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
front squats up to 3x 80kg, 3x 80kg, 3x 85kg and 3x 90kg
leg press up to 10x 200kg
leg curls
fongIcon...13-08-2014 @ 20:58 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
dumbbell press up to two sets of 10 with 20s
bench press 5 sets of 10x 40kg
fly machine
front raises
curls 4 the gurls
JackRevansIcon...13-08-2014 @ 21:03 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
Good to have you back
fongIcon...13-08-2014 @ 22:13 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Thanks Jack. I think about a year ago we were just about even across the board, although I was a bit heavier. You've blown me out of the water in my absence. Good to see you've training hard.
fongIcon...18-08-2014 @ 13:39 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
lots of deads then belted -

2x 180kg
1x 200kg
8x 140kg

heavy seated row
heavy t bar rows
fongIcon...21-08-2014 @ 18:10 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
front squats

10x 20kg
10x 20kg
5x 60kg
3x 80kg
1x 100kg
1x 100kg
1x 100kg
1x 105kg
1x 110kg

squats

5x 60kg
5x 80kg
5x 100kg
5x 110kg belt
5x 120kg belt

leg press

10x 50kg
10x 100kg
10x 150kg
10x 200kg

leg curls

10x 20kg
10x 20kg
10x 28kg
10x 28kg
bezaIcon...21-08-2014 @ 19:45 
I hit a pb today with a chest infection
Member 3283, 1921 posts
Nice graft mate ;-)
fongIcon...09-05-2015 @ 23:08 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
i keep coming back but this time i think it's for the long term.

been training again for about a month.

staying away from heavy weights but keeping healthy and doing some gay bb'ing stuff at the moment.

here's my last week -



sunday - arm isolation

seated curl
tricep cable push thing
cable curl
tricep extension
curl machine

monday - back w/ cardio

deadlift up to 5x5 100kg
seated row
t bar row
lat pulldown
kettlebell swing/slam ball circuit

tues - dog jog cardio


weds - legs

leg press
leg extension
back squat up to 2 sets of 5 100kg
front squat paused 5x5 60kg
leg curls

thurs - chest

bench lots of 50kgs
seated fly
dumbbell press
cable fly
seated press

sat - rest which turned into gunz

millions of hi rep bicep curls
millions of hi rep tricep extensions
fongIcon...10-05-2015 @ 19:45 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
shoulders - dumbells

strict press
front raise
lateral raise
fongIcon...12-05-2015 @ 17:47 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
bench up to 2x10 50kg
cable fly x lots
seated fly x lots
incline bench up to 2x10 35kg

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