Depends what the doc says, but it's still in that tender everything hurts phase. At the very least, I have a strained quad tendon from an old injury that had been treated, but was acting up prior to this.
Aside from that (same knee), it feels like I hyperextended the knee a bit, maybe a light pull of the hamstring, and/or maybe something with the IT band. This is a non-sports related injury and I don't know what happened. All I know is that walking is the most, and probably best, I can do at this point. Along w/ any knee problem is usually hip mobility as well.
Here's an outline of what I'm thinking (TMish):
OHP/Bench 5 x 5 at like 80-90 percent, alternating weekly
Chins 3 x 5+, adding reps
Horizontal Pull, 4 x 10
Tri pulldown 4 x 8-12
Horizontal Pull 3 x 5
Bench/OHP 2 x 5, light mostly form work... maybe sorta DE
dips 3-4 x 8-12
lat raises, bi's or abs?
Chins 3 x Grease the groove
OHP/Bench 1 x AMRAP, aiming for 5RM PR
DB Bench/OHP 5 x 10
Some sort of prehab?
Overhead tri work 3-4 x 8-12?
Seems like a lot, though.