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My knees have been suffering for years now. It's not the patellar tendonitis that I use to have which disappeared with VMO work and foam rolling IT band/hips.

It's a different pain. Glut med activation seems to give a bit of relief, as does stretching the TFL. But the relief doesn't stick around. It's not permanent. Really tired of this and I miss being able to play basketball multiple times per week. I can only play less than once per month now

I'm located in Philadelphia at the moment. Seems to be hard to find someone who isn't going to tell me something stupid like "ice your knees."

I just started the KOTG program. How are you liking it?

saw some improvement for a little, and then not much else. been too lazy to keep up with it.

i need to start back up again. my main gripe about the program is that there is barely ANYTHING to target glute med weakness in there. lots of knee problems stem from a weak glute med.

im planning on finding a decent physical therapist in my area for a full assessment. it's just hard finding one who is very competent and isnt working at a money machine mill full of old people doing cookie cutter exercises

likewise i didnt notice a single TFL stretch in the program. tight/overactive TFLs is another cause of knee pain. i feel knee pain relief immediately after doing a decent TFL stretch, but only by about 50%. still great though

Monday 06/07/21

-= Workout Log =-

Backward Treadmill Walking
1.5mph for a few min, 2.0mph for the rest

Tibialis Raise
25

Flexor Hallucis Longus Calf Raise
25

Tibialis Raise
25

Knees Over Toes Calf Raise
25

Patrick Step
25/leg

Knees Over Toes Squat
5 x 5 >> 30sec rests.

Elephant Walk
30/leg

L-Sit (Back Flat on Wall)
Alternating leg lifts x 60sec

RDL
135 x 8
135 x 5
205 x 5
205 x 3
275 x 3
345 x 1
405 x 6

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8
10lb ankle weights x 10
BW x 10

Barbell Shrugs
275 x 8
275 x 8

Friday 06/04/21

-= Workout Log =-

Backward Treadmill Walking
1.5mph for a few min, 2.0mph for the rest

Tibialis Raise
25

Flexor Hallucis Longus Calf Raise
25

Tibialis Raise
25

Knees Over Toes Calf Raise
25

Patrick Step
25/leg

Knees Over Toes Squat
5 x 5 >> 30sec rests.

Elephant Walk
30/leg

L-Sit (Leaning Back)
5 x 12sec/leg >> No rests.

RDL
135 x 8
135 x 5
205 x 5
205 x 3
275 x 1
345 x 1
410 x 3

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 10
BW x 10

Starting the Knees Over Toes Guy program. The Zero program which is all bodyweight for now. Need to get some equipment so I can really load up the tib exercises, natural GHRs, and load the soleus

Monday 05/31/21

-= Workout Log =-

RDL
135 x 8
135 x 5
205 x 5

DB Split Squats
60's x 10 >> 2min rests.
60's x 4
60's x 3

Barbell Shrugs
275 x 5
345 x 10 >> 60sec rests.
345 x 6
345 x 6
345 x 6

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 10 >> 2min rests.
10lb ankle weights x 8
BW x 10

Med incline DB's 60's x 5, 90's x 3
DB Standing Shoulder Press 60's x 3
Bent Over Rear Delt DB Flyes 20's x 12
Chin ups 45 x 3

Lower back still not feeling good. Had to cut the RDLs short.

Thursday 05/27/21

-= Workout Log =-

RDL
135 x 8
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
430 x 1
405 x 8 >> 3min rests.

DB Split Squats
60's x 10 >> 2min rests.
60's x 2

Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 4
275 x 10

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 10
BW x 8

Med incline DB's 60's x 5, 90's x 3
DB Standing Shoulder Press 60's x 3
Bent Over Rear Delt DB Flyes 20's x 12
Chin ups 45 x 3

Tweaked my lower back a bit on the RDLs. Didn't do a 2nd set. I felt it rounding a bit.

I think I need to stretch my glutes and foam roll my T spine to help prevent this.

Sunday 05/23/21

-= Workout Log =-

RDL
135 x 8
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
435 x 1
415 x 6 >> 3min rests.
415 x 1

DB Split Squats
60's x 9 >> 2min rests.
60's x 5

Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 4
275 x 8

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 8
BW x 10

Med incline DB's 60's x 5, 90's x 5
Rear Delt Incline DB T-Flyes 30's x 12
Chin ups BW x 5

Got a little bit weaker. Might have to drop to 395lbs on the deadlifts and shrugs.

Thurday 05/20/21

-= Workout Log =-

RDL
135 x 10
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
415 x 6 >> 3min rests.
415 x 1

DB Split Squats
60's x 10 >> 2min rests.
60's x 4

Barbell Shrugs
395 x 10 >> 60sec rests.
395 x 6
275 x 8

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights + 20lb dumbell x 10 >> 2min rests.
10lb ankle weights x 8
BW x 8

Med incline DB's 60's x 5, 90's x 5
Rear Delt Incline DB T-Flyes 30's x 12

Need to start logging again. Cutting again, planning to eat 0-100 cal every other day. On eating days I alternate between upper and lower body.

I should track my weight as well