My blog macam dah dapat publicity sikit hahax. even tho its full of kgs and numbers only. haha heavy gym blog.

Legs

Barbell Squats (must improve form)
60kg x 10
80kg x 10
90kg x 10
100kg x 8
110kg x 10

Leg press 1 superset with Leg press 2
4 sets

Hamstring curls
2 sets

Legs extension
2 sets of 10-10-2-20 (HAHA this killed the 3 of us)

tmrw chest/biceps! =D