Sarah has made excellent progress on bench press. Increased weight by 5kg this week while maintaining perfect form. Shoulders looking stronger. Next session focus on incline press.

Increase protein intake to 120g/day. Add post-workout shake with banana and whey. Reduce carbs on rest days. Current protein: 85g/day - needs +35g.

Mild knee discomfort reported. Avoid deep squats and high-impact cardio. Use knee support during leg exercises. Ice after workout recommended.