World's Fongest Man
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| fong |  | ... | 04-04-2017 @ 14:02 |
 really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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 ​​​​​​​ | ||
| fong | | ... | 06-04-2017 @ 17:13 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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 | ||
| fong | | ... | 09-04-2017 @ 12:06 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | squat 10x20kg 10x20kg 5x60kg 5x80kg 5x100kg 5x120kg 5x140kg powerclean 3x60kg 3x60kg 3x80kg 3x85kg 3x90kg 3x95kg 3x100kg seated row tricep pushdown | ||
| fong | | ... | 11-04-2017 @ 20:17 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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 | ||
| fong | | ... | 21-04-2017 @ 22:11 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | jerk singles up to 116kg powerclean singles up to 105kg strict press 5 sets of 5 at 60kg | ||
| fong | | ... | 04-11-2018 @ 20:33 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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_Cowdrey |  | ... | 04-11-2018 @ 22:57 |
 Still got a little bit of strength Member 400, 22044 posts | Welcome back Mr Fong  | ||
| fong | | ... | 06-03-2019 @ 20:02 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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 | ||
| fong | | ... | 10-03-2019 @ 10:52 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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 | ||
| fong | | ... | 11-03-2019 @ 15:13 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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_f1 | | ... | 11-03-2019 @ 20:12 |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Good to see you back mate, surely this is a 3 session pb in last 3 years | ||
| fong | | ... | 13-03-2019 @ 22:22 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | mark_f1 said:Good to see you back mate, surely this is a 3 session pb in last 3 years  | ||
| fong | | ... | 14-03-2019 @ 12:53 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | bench up to 5x 75kg cable fly bench press machine tricep push downs lat pulldown | ||
| fong | | ... | 18-03-2019 @ 13:17 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 kgs @ 100kgs UnEq | Under the guidance of Hamson Strength now Squat 3x5 120kg Bench 5x5 70kg Dead 5x3 140kg row 4x10 50kg DB tricep ext 4x10 10kg | ||
| fong | | ... | 20-03-2019 @ 20:46 |
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260550.0 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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