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» bulking on a budget (Go to post)04-03-2012 @ 17:27 
i always assumed butchers were mega pricey... is it cos buy in such large amounts or is it just a bargain butcher?
» bulking on a budget (Go to post)04-03-2012 @ 17:13 
Post Edited: 04.03.2012 @ 17:13 PM by fong
tesco market value chicken breast fillets are 3.50-4 for 1kg, depending on which branch (i live only near a metro). frozen, but obv just chuck em in the fridge when you get em, easy.
» StrongFong - My Road to Competitive Strongman (Go to post)04-03-2012 @ 14:59 
Post Edited: 04.03.2012 @ 17:39 PM by fong
started wendler's 5/3/1 today. as it was already heavy week from my last (homemade) routine, i went straight into week C.

15 mins elliptical trainer CV

70kg squat x 10
120kg squat x 5
140kg squat x 5
160kg squat x 3
170kg squat x 1
180kg squat x 1 (video coming soon)
PB attempt 190kg squat x f (video coming soon, got cheaky and went for 190 instead of 185)

and then i wanted to be one of the cool kids and join the sb zercher club. before this, i was a zercher virgin... zergin! (i used elbow sleeves and did it from a rack, not sure if i'm allowed to or not but did anyway).

40kg zercher squat x 10
40kg zercher squat x 10
50kg zercher squat x 8
60kg zercher squat x 8
60kg zercher squat x 6

ran out of steam after that, but overall a good session.
» THE ZERCHER CLUB (Go to post)04-03-2012 @ 00:40 
Post Edited: 04.03.2012 @ 00:40 AM by fong
apparently this guy is the founder of the club

http://www.t-nation.com/img/photos/2010/10-017-training/08.jpg

legend
» THE ZERCHER CLUB (Go to post)04-03-2012 @ 00:34 
Post Edited: 04.03.2012 @ 00:35 AM by fong
youtube'd em, will definitely be giving them a go tomorrow.

am i right in assuming they're a good exercise for stones training too?
» THE ZERCHER CLUB (Go to post)04-03-2012 @ 00:13 
i wanna join the clubUnhappy

looks kinda awkward though, is it really a safe lift?
» arnolds pro (Go to post)03-03-2012 @ 16:35 
ya that kinda means his title is in even bigger jeapordy... go Z!
» your training music playlist (Go to post)03-03-2012 @ 11:26 
lol
» Olympic Weightlifting Training (Go to post)03-03-2012 @ 11:18 
really impessive stuff, keep it up
» arnolds pro (Go to post)03-03-2012 @ 10:52 
yeah the most intimidating poster boys i've seen
» arnolds pro (Go to post)03-03-2012 @ 10:41 
Post Edited: 03.03.2012 @ 10:42 AM by fong
log, tire deadlift, timber carry

deadlift is always my fav to watch
» your training music playlist (Go to post)03-03-2012 @ 10:40 
slipknot, korn, turisas, powerglove, wrestling themes, avenged sevenfold, bullet for my valentine, edguy, trivium etc. s**t that yells at me, basically.
» arnolds pro (Go to post)03-03-2012 @ 10:22 
axle looked dull

more interested in the db lifts as to why z only got 1

thanks for the vids
» StrongFong - My Road to Competitive Strongman (Go to post)03-03-2012 @ 00:16 
Post Edited: 09.01.2013 @ 22:33 PM by fong
2013 GOALS

bodyweight - 112kg -> 105kg
bench press - 120kg -> 150kg
deadlift - 240kg -> 300kg
squat - 200kg -> 250kg

bad blog http://strongfong.blogspot.co.uk/
» arnolds pro (Go to post)02-03-2012 @ 20:43 
big z only one? Confused

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