i have a similar-ish history to you, I have been doing weightlifting in the gym for about a year and a half prior to starting the NROLFW program on June 1st. I have a weak knee and a wonky shoulder plus about another 50 pounds to lose. I was thinking this was gonna be a step-up challenge-wise but the 1st week kicked my a$$!!!!! It actually takes me a lot less time to complete a workout now but every single weak spot is hit and then some.
I also use the free nutrition tracking software at fitday.com to manage my calories and macros ratio, which has been super helpful.
oh, forgot to say that due to my knee and shoulder, I'm doing bodyweight only on certain exercises and the push-ups are against the wall type (although the angle is getting bigger every time). The shoulder presses I had to come down to 5 pound barbie weights with the 15 reps, but I was noticing just this morning that I see more delt definition in the mirror.
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