Case of the Mondays

Monday’s are strange. Unlike most people, I normally wake up with a lot of energy ready to train hard on Monday mornings. It’s later during the week that I start to feel worn down a bit, and much of that is dependent on my diet, sleep and more so my stress level from work (which I’m pretty good about keeping my stress low). But I was feeling a little drained this morning. As the quote goes in the movie Office Space, it appears that I have a ‘Case of the Mondays’ today.

Whenever I feel drained like this I’ll generally go a little lighter and do more reps. Sometimes I’ll throw in super sets but I at least maintain shorter rest periods between sets. This gives me a natural energy boost. So here’s this morning’s shoulders and traps workout with low energy levels.

Shoulders & Traps Workout

Barbell Shrugs: 3 sets x 20 reps

Seated Barbell Press: 3 sets x 15 reps

Dumbbell Shrugs: 3 sets x 15 reps

Hammer Strength Behind the Neck Press: 3 sets x 8 reps

Lateral Raises: 3 sets x 15 reps

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As you can see, I kept the reps in the higher rep range. I did this until I got to the Hammer Strength Behind the Neck press machine. This is really like a regular press to me than a true behind the neck. But for some reason I decided to put some more weight on for this exercise. After that, it was back to higher reps with lateral raises.

I typically do some sort of rear delt exercise on shoulder day. I’ll hit shoulders again this Friday and will make sure I get some rear delts in. I trained calves with two exercises and followed that up with cardio. I’ll going to up my calories today and go to bed early so that I’m rested up for tomorrow’s back workout. No more ‘Case of the Mondays!’

Train with Passion,


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