Drop Sets

I use the term drop set to refer to two consecutive sets performed without pause in between, dropping the weight on the second set. You can add in a third or fourth set as well, as many as you wish. The idea behind drops sets, and weight training in general, is to hit complete muscular failure defined as the point at which no force is being exerted on the rep despite maximum effort to move against the resistance. Drops sets are useful because they bring the muscle to failure several times in the same drop set cycle but with a light weight. Light weight is key especially for out of shape fatties like me, and most especially on exercise where even the unconditioned novice can move some respectable weight, like shoulder shrugs or leg press. So I did drop sets today, shoulders and arms. The number of reps aren't important, only that you go until you can't go no more!

20 mins slow step warm up. It was hard to get into it today, but I forced myself.

50 reps each body part with one pound ankle weights.

DB Mil press and lateral raises in Lbs: 10 X 10 X 7.5 X 7.5 Two cycles
Sitting DB curls: 12.5 X 7.5 two cycles (And man, it took a ton of reps on that first cycle)
Over DB triceps extensions: 25 X 12.5 two cycles