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have you seen a PT about the knee? what kind of pain is it? there's probably something you can do for it, even if it's just unilateral work on the healthy leg (there's a lot of evidence for carryover of unilateral work when you're injured).

3/21/25 Friday
Bench 4x175, 3x195, 1x215, 1x235, 4x225, 4x225, 7x205, 8x205.
Row 10x90, 10x90, 10x90.
Ab leg raise 20, 20, 20.

3/26/25 Wednesday
Dumbbell lunge 12x35, 12x35, 12x35.
Deadlift 10x135, 12x135, 12x135.
Ab leg raise 25, 25, 25.

3/27/25 Thursday
Treadmill 45 mins 2.53 miles

3/28/25 Friday BW = 188.2
Bench 3x185, 3x205, 2x225, 2x225, 5x205, 5x205.
Row 10x90, 10x90, 10x90.

4/1/25 Tuesday
Treadmill 50 mins 2.92 miles
Ab leg raise 20, 20, 20.

4/2/25 Wednesday BW = 188.2
Deadlift 5x135, 8x185, 10x185, 10x185, 10x185.
Dumbbell lunge 12x35, 12x35, 12x35.

4/3/25 Thursday
Treadmill 45 mins 2.50 miles

4/4/25 Friday
OHP 12x105, 12x105, 12x110.
Pull up 5, 5, 5, 5, 5.

4/8/25 Tuesday
Squat 8x45, 8x45, 8x45
Dumbbell lunge 10x35, 10x35, 10x35.
Ab leg raise 20, 20, 20.
Deadlift 8x185, 8x185, 8x185.

4/9/25 Wednesday
Treadmill 60 mins 3.37 miles

4/10/25 Thursday BW = 187.6
Bench 3x185, 2x205, 1x215, 1x225, 1x235, 5x225, 3x225, 4x205.
Chin up 8, 8, 8,
Dip 20, 20, 20.

4/11/25 Friday
Treadmill 45 mins 2.38 miles

4/21/25 Monday
Bench 10x170, 10x180, 10x80.
Squat 8x80, 8x80.
Leg raise 30.

4/22/25 Tuesday
Dumbbell lunge 12x35, 12x35, 12x35.
Deadlift 5x185, 8x205, 8x205, 8x205, 8x205.L
Ab leg raise 20, 20.

4/23/25 Wednesday
Treadmill 45 mins 2.53 miles

4/24/25 Thursday BW= 186.8
OHP 12x110, 12x110, 10x110
Ab leg raise 20, 20, 20.
Bench 5x185, 5x195, 5x195, 5x195, 5x195.

4/28/25 Monday
Pull up bar 6, 6, 5.
Chin up bar 7, 7, 6.
Deadlift 8x185, 10x185, 10x185.
Dumbbell lunge 12x40, 12x40, 12x40.
Ab leg raise 25, 20, 20, 20,

Feeling much better this month. Knee feels solid. Single leg work helped for sure! Thanks Luke!

Going to ease back into squats again, and keep plugging away