jazoo

Did B2 yesterday (and hope to do A3 tomorrow). Barbell deadlifts: 22 kg/17 reps (i got carried away and forgot to stop!), 32 kg/11 reps, 32 kg/10 reps Standing dumbbell press: 7 kg/15 reps, 8 kg 15 reps Lat pulldown: 25 kg/15 reps, two sets Dumbbell lunges: 9 kg/13 reps, 9 kg 11 reps Swiss ball crunches: 5 kg/15 reps, two…

I did A2 yesterday. Squats: bw/15 reps, 22 kg/15 reps, 32 kg/10 reps, 37 kg/10 reps, 37 kg/9 reps Pushups (on a bench, so about thigh height): 10 reps, 8 reps, 8 reps Seated row: 25 kg 10 reps, 9 reps, 8 reps Step up (on a bench this time, which was better): 10 kg, 10 reps, 8 reps, 8 reps Prone jackknife: 10, 8, 10 I did…

I just searched for NROLFW in the app and it showed up! I could only find stage 1 though, but I didn't do a very thorough search, since that's all I need for now.

I use the bodyspace app (bodybuilding.com) and they have all the workouts of NROLFW already in there (at least stage 1, I didn't look further than that). I like the app, it has descriptions and even video of all the exercises and you can see your previous stats and so on. The only thing I miss is the ability to add…

Thanks! I do 10 mins on the treadmill too, it gets me really warm so it feels like a good thing. And bodyweight squats is def something I'll add for warmup next time!

Thanks! I'm glad to be here! I have definitely been in need of some workout buddies - virtual or real! That's the one! I guess 20 kg wasn't so bad then, but looking forward to loading it with more weight in the future!! BTW do you guys do a warm up session like he suggests in the book, with no weight or lesser weight? Only…

First rep of squats I had just the bar (I think it weighs 10 kg), but added 10 kg for my second rep. Probably should have done another rep with 10 + kg and considered the first one warmup. I did 25 kg for seated rows, and 10 kg dumbbells for step ups. Regarding the step up, I am having difficulties connecting with the…

Thanx! I have the book on Kindle in my phone, so it's not a problem to bring it. However it's not searchable, so looking for exercises is kind of tricky... Anyway, it's not an issue quite yet, since stage 1 seems simple enough to remember. (But, @skbarton if you'd like to share your cheat sheet that would be nice too).…

Hi! My name is Johanna and I just read NROLFW and I'm starting my first workout tomorrow! I've been doing another program from Bodybuilding.com for about five weeks, but I'm not really seeing any results (I know it also has a lot to do with diet, so I'll have to get a grip on that too). I want to lose weight and get…