Coming Out Of Tekong

Into the iron hold.

Day 1

Weight: 69.9kg
Body Fat: 12.5%

Squat: 85kg x 5, 80kg x 5, 80kg x 5

Leg Curls: 100lb x 10, 100lb x 10, 100lb x 10

Bent Row: 65kg x 6, 65kg x 6, 60kg x 6, 60kg x 6

Bar Curl: 22.5kg x 8, 22.5kg x 8, 22.5kg x 8

Calf Raise: 200lb x 15, 200lb x 15, 200lb x 15

Notes: Lost quad strength, need to review form for squats.
AAR: My glutes, hams and quads are aching like hell now. can't even sit or climb up steps properly, thanks to the lack of lower leg training in NS. so much for RMJ. even my lower back got fucked from the squats. time to get my quads back to shape, though it'll be a lot bigger and out of proportion as usual