World's Fongest Man
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| fong |  | ... | 05-08-2015 @ 20:45 |
 really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | push press 5x60kg 1x80kg 1x90kg 1x100kg 1x105kg 1x110kg 2x100kg hang powerclean 5x60kg 3x80kg 1x90kg fx100kg 1x100kg with straps fx110kg cheeky paused incline bench 5x20kg 3x60kg 3x80kg 3x90kg 5x60kg 5x60kg 5x60kg hammer curl (weight per hand) 10x12.5kg 10x12.5kg 8x15kg 8x15kg seated shoulder press super sets (weight per hand) 10x15kg/10x20kg 10x15kg/10x20kg straight arm reverse cable push downs (hits top of chest and shoulders) (weight per hand) 10x5kg 10x5kg 10x5kg 10x5kg 10x5kg dumbell fly (weight per hand) 10x15kg 10x15kg 10x15kg | ||
| fong | | ... | 07-08-2015 @ 12:57 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | squat 5x60kg 1x80kg 5x100kg 1x120kg 5x140kg front squat 2x100kg 2x100kg 2x100kg 2x100kg 2x100kg 2x100kg leg press 5x50kg 5x100kg 5x150kg 5x200kg 5x150kg 5x100kg 5x50kg leg curl 8x65kg 8x65kg 8x65kg leg extension 8x65kg 8x65kg 8x65kg can't find my belt so doing everything beltless lately feels pretty good | ||
| fong | | ... | 10-08-2015 @ 16:50 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | bench 5x60kg 1x80kg 2x100kg 2x100kg 2x100kg 2x100kg 2x100kg 2x100kg incline bench 3x80kg 3x80kg 3x80kg 3x80kg 3x80kg 3x80kg incline press (plate loaded machine) 5x100kg 5x100kg 5x100kg 5x100kg 5x100kg dumbbell fly (weight per hand) 8x15kg 8x15kg 8x15kg front raise with plate 10x10kg 10x10kg 10x10kg | ||
| fong | | sexual arm day | 11-08-2015 @ 18:04 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | hammer curl 10x12.5kg 10x12.5kg 10x12.5kg seated dumbbell shoulder press 15x12.5kg 15x17.5kg 15x22.5kg ez bar preacher curl 10x30kg 10x35kg 9x35kg epic fail nearly pooped on 10th rep cable tricep pushdowns 10x70kg 10x70kg 10x70kg preacher curls machine 10x25kg 10x25kg 10x25kg tricep extension machine 10x25kg 10x25kg 10x25kg lat pulldown 10x50kg 10x50kg 10x50kg | ||
| fong | | ... | 13-08-2015 @ 15:51 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | squat 5x60kg 1x100kg 5x120kg 5x120kg 5x120kg 5x120kg 5x120kg deadlift 5x100kg 1x140kg 5x180kg straps 1x200kg 1x180kg 1x140kg 1x100kg front squat 5x60kg 5x90kg 5x100kg hang powerclean 5x60kg 5x70kg 5x80kg | ||
| fong | | ... | 18-08-2015 @ 15:53 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | had a bit of a crazy weekend with too much drinking but back to business today paused bench 8x60kg 1x80kg 2x100kg 2x100kg 2x100kg 2x100kg cable fly weight per hand 15x25kg 15x25kg 10x32.5kg 10x32.5kg incline bench 5x60kg 5x70kg 5x80kg dumbbell fly weight per hand 10x12.5kg 10x15kg 10x17.5kg dumbbell press weight per hand 10x20kg 10x25kg 5x30kg failed hard lol going for 10 straight arm reverse cable push down things to hit chest and shoulders weight per hand 10x5kg 10x7.5kg 10x10kg front dumbbell raise weight per hand 10x10kg 10x10kg 10x10kg | ||
| fong | | ... | 19-08-2015 @ 18:26 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | squat 5x60kg 1x100kg 1x120kg 1x140kg fx160kg 5x110kg 5x110kg 5x110kg 5x110kg 5x110kg front squat 2x100kg 2x100kg 2x100kg 2x100kg 2x100kg straight leg deads 5x100kg 5x100kg 5x100kg 5x100kg 5x100kg leg extension machine 10x72.5kg 10x72.5kg 10x72.5kg looking back at that video im not happy with any of it. definitely had that but don't think i had enough rest on warm up sets. quite mad. | ||
| fong | | events sesh at rhinos | 22-08-2015 @ 14:41 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | Post Edited: 22.08.2015 @ 14:46 PM by fong jeep pull (incline, 15m)1x warmup 1x 18.66s car deadlift (clio) 1 warmup 10x in 60 secs fingals finger (3 reps) 3x in 27.7s max log (like a pencil lol) 1x 60kg 1x 70kg 1x 80kg 1x 90kg stones for reps 5x80kg in 60s mini comp with 2 friends lol final results jon 7.5 steve 10.5 me 12 | ||
| fong | | ... | 24-08-2015 @ 13:42 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | paused bench 5x60kg 1x80kg 1x100kg 1x105kg 1x110kg PB 5x90kg dumbbell fly weight per hand 10x15kg 10x15kg 10x17.5kg 10x17.5kg dumbbell bench press weight per hand 7x30kg 7x30kg 7x30kg incline bench 3x75kg 3x75kg 3x75kg 3x75kg 3x75kg shoulder shocker (lat raise/front raise/shoulder press super set) weight per hand 8x10kg/8x10kg/8x10kg 8x10kg/8x10kg/8x10kg | ||
| fong | | ... | 25-08-2015 @ 15:36 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | Post Edited: 25.08.2015 @ 15:39 PM by fong deadlift5x20kg 1x100kg 1x140kg 1x180kg 1x220kg belt 1x240kg belt 1x255kg belt LIFETIME PB (video @ instagram.com/strongfong) front squat paused 5x60kg 5x60kg 5x80kg 5x80kg push press 5x80kg 5x80kg 5x80kg tricep push down 10x70kg 10x70kg 10x70kg 10x70kg 10x70kg | ||
| fong | | ... | 26-08-2015 @ 17:50 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | squat 5x60kg 1x100kg 1x140kg 1x165kg belt EASY fx180kg belt COCKY 5x145kg belt 5x145kg belt 5x145kg belt front squat 2x105kg 2x105kg 2x105kg 2x105kg 2x105kg straight leg deadlift (doh grip) 5x120kg 5x120kg 5x120kg leg extension 10x70kg 10x70kg leg curl 10x66kg 10x66kg | ||
| fong | | ... | 27-08-2015 @ 16:06 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | bench 5x60kg 3x100kg 3x100kg 3x100kg 3x100kg 3x100kg 3x100kg 3x100kg 3x100kg strict press 5x60kg 5x65kg 5x70kg incline bench 5x80kg 5x80kg 5x80kg dumbbell fly weight per hand 10x15kg 10x17.5kg 8x20kg front raise weight per hand 10x10kg 10x10kg 10x10kg seated fly 10x45kg 10x45kg 10x60kg 10x60kg | ||
| fong | | ... | 28-08-2015 @ 13:16 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | shameless guns day seated dumbbell curl 10xlight 10xlight 10xheavy 10xheavy skull crushers 10xlight 10xlight 10xheavy 10xheavy seated preacher curl 10xmedium 10xmedium 10xmedium 10xmedium 10xmedium tricep extension 10xheavy 10xheavy 10xheavy 10xheavy 10xheavy cable curls 10xlight 10xlight 10xheavy 10xheavy cable push downs 10xlight 10xlight 10xheavy 10xheavy hammer curls 10xlight 10xlight 10xlight | ||
| Flash | | ... | 28-08-2015 @ 13:50 |
 King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Superb deadlifting Paul. Squat and bench should catch up soon enough. | ||
| fong | | ... | 28-08-2015 @ 13:57 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | cheers dan bench is actually near peak again compared to ages ago. never a strong one but training bench twice a week plus arms helps squats are starting to be done twice a week too to help boost them deads are on the backfoot, basically only doing them straight legged for hams on squat day and going proper every other week. | ||
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