Today:
Walk to & from gym (2 miles/35 minutes-ish)
15 minutes bike (level 8 with 2 x 1 minute intervals @ level 12)
5 minutes Stairmaster @ level 7 (just seeing how the knee took to it.. it was okay)
10 minutes elliptical, resistence @ 8, ramp @ 6-8

Chest flies: 1 x 10 @ 20 lbs
Chest press: 1 x 10 @ 20 lbs
Hanging knee raises: 3 x 20
Crunches on the bosu: 3 x 10
Half squats: 30
Lat pulldowns: 3 x 10 @ 50 lbs
Tricep pushdowns: 3 x 12 @ 20 lbs
Incline bench press: 3 x 8 @ 45 lbs

Full leg stretch
Calf stretch
Quad stretch

Saturday:
Walk to & from gym (2 miles/35 minutes)
20 minutes bike with 8 x 1 minute resistence intervals

Hanging knee raises: 2 x 20 (regular), 2 x 20 (side to side)
Dumbell curls: 2 x 10 @ 10 lbs
Barbell curls: 2 x 10 @ 25 lbs
Leg press: 1 x 25 @ 90 lbs
Standing on one leg on the bosu
Crunches on the ball: 2 x 15


Friday @ physio:
15 minutes bike w/u (with 5 x 1 minute intervals @ 3KP resistence)
Rolling out IT bands
30 half squats
30 hip abductions
15 step ups (new exercise: step up [with bad leg] on to a step and hold then step down)
standing on one leg on a bosu