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» wsm 2012 predictions (Go to post)10-03-2012 @ 16:00 
Post Edited: 10.03.2012 @ 16:02 PM by fong

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!
» Protein - Any suggestions? (Go to post)08-03-2012 @ 18:45 
Post Edited: 08.03.2012 @ 18:46 PM by fong
myprotein do have terrible customer service, but if you whinge enough you can generally get a little extra. i got a free 5kg bag of oats on an 100 order after waiting a week and ringing up twice.

still, i daren't go anywhere else, i'm too poor to try anything not in a 5kg bulk bag, and the value for money on your basic supplements (whey, creatine, caffeine) is just too good to pass up. anything extra like their bundles doesn't seem that great, just shifting poor selling items with their top ones.
» Deadlift PB (Go to post)07-03-2012 @ 22:11 
great work, you made it look easy.
» Beginner Squat form help (Go to post)07-03-2012 @ 20:43 
impressive, very good form imo.
» Motivation (Go to post)07-03-2012 @ 19:32 
friendly competition/rivalries
» StrongFong - My Road to Competitive Strongman (Go to post)07-03-2012 @ 18:46 
Post Edited: 07.03.2012 @ 18:52 PM by fong
10 minutes elliptical trainer CV

5x 70kg
5x 120kg
5x 160kg
3x 180kg
1x 200kg
1x 210kg
5x 110kg
6x 110kg
5x 110kg
6x 110kg
10x 110kg

8x chicken legs
1x bowl of chips
1x cornetto

» what did you have for tea? (Go to post)07-03-2012 @ 00:40 
nah they're great! squirt a spiral of reggae reggae on top and it's dead tasty.
» what did you have for tea? (Go to post)06-03-2012 @ 16:29

1300kcal, 1!

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