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» Brilliant squat compilation (Go to post)11-03-2012 @ 13:38 
i've never seen ross use gear. maybe it's personal preference... or it just won't fit!
» wsm 2012 predictions (Go to post)10-03-2012 @ 22:45 
i'd really like both brits on the podium but competitions got so tough lately, so many great condenders.
» What to eat during a comp? (Go to post)10-03-2012 @ 21:23 
Post Edited: 10.03.2012 @ 21:24 PM by fong
never been in a comp, but i'm gonna assume it's safe to say that milk or any dairy products are a big no-no yeah? i feel it coming back up mid workout even 2-3 hours after drinking it, i can't imagine it being that great for comp days either.
» wsm 2012 predictions (Go to post)10-03-2012 @ 21:20 
MrSmall said:Shaw lost me as a fan when he went on Facebook after the Arnold and said "all the true strongman fans know what the result would have been if I hadn't torn my bicep." instead of just congratulations see you next year.
So, definitely Z!


exactly. he seemed incredibly sour grapes which was really unnecessary imo. i'm glad someone else noticed this, it really put me off him a lot.
» Unicycle yoking, for those that love the yoke (Go to post)10-03-2012 @ 21:18 
hahaha mental
» StrongFong - My Road to Competitive Strongman (Go to post)10-03-2012 @ 20:11 
Post Edited: 12.03.2012 @ 19:05 PM by fong
15 mins elliptical trainer CV work

squats

10x 70kg
5x 100kg
5x 120kg
3x 140kg
2x 160kg

leg press

10x 150kg
10x 150kg
10x 150kg
10x 150kg
10x 150kg

calf raises

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

was meant to be a light week (
» Iceman - Hollands out injured (Go to post)10-03-2012 @ 16:11 
what're the last two events?
» wsm 2012 predictions (Go to post)10-03-2012 @ 16:00 
Post Edited: 10.03.2012 @ 16:02 PM by fong
jenkins
z
loz

for top 3, no order. no shaw just cos of the ripped bicep.
» Iceman - Hollands out injured (Go to post)09-03-2012 @ 18:39 
very impressive Loz, keep going mate.
» StrongFong - My Road to Competitive Strongman (Go to post)09-03-2012 @ 18:29 
Post Edited: 09.03.2012 @ 18:34 PM by fong
bench press
5x 40kg
5x 40kg
5x 70kg
5x 75kg
3x 85kg
1x 90kg
1x 95kg
1x 100kg
10x 60kg
10x 60kg
10x 60kg
10x 60kg
10x 60kg

bicep curl (lol)
10x 25kg
10x 25kg
10x 25kg
5x 40kg
5x 40kg
5x 40kg

really trying to focus on building my upper body as i've neglected it for legs for so long.

also, never have i hit my max bench since christmas, yet today 90kg felt really easy so i gave it a go and pulled it off very nicely, even with a pause at the bottom too. didn't fancy going over without a spotter though, but next time we'll see, hopefully a new PB soon.

now back to my lord of the rings marathon.
» 290KG Raw squat PB (Go to post)08-03-2012 @ 21:35 
bloody hell
» Amino Acids (Go to post)08-03-2012 @ 20:48 
possibly a retarded question but what do bcaas do?
» Kidney Donor (Go to post)08-03-2012 @ 20:46 
best of luck to both you and your mum.
» 105's Champion of Champion's 2012 (Go to post)08-03-2012 @ 18:57 
part 2, when andy said his previous 18" PB. wow haha, excellent stuff.
» Protein - Any suggestions? (Go to post)08-03-2012 @ 18:47 
30kg oats, 5kg whey, digital scales, caffeine and a new shaker as my dog ate it!

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