Things we discovered tonight - Gym is hard and he gives out pain more than he takes it.
but more importantly:
My vmo is non-existent
My glutes are not firing and are weak
My calves are so tight and have what feels like 0 elasticity in them
My hamstrings are very weak
Core strength - pfft what core strength.
upsides
a lot of room for improvement...
I need to get stretching and be careful on how hard I go - lower body is so outta wack. I know it was bad just didn't realise how bad. To be fair I am not sure pushing weight at the gym will resolve some of it, in fact, it may compound the problem as I will continue to compensate - but I will see if I can adjust what and how I am lifting to target the problem areas better... might need to do some supplementary exercises to help though.
Edit:
https://reps.io/wgNu