Last I mentioned, I was switching to high reps, trying to take some time off for my joints, hhen I just took some time off for myself. I didn't work out much at all for almost a month.
Now I'm back, though, and have been lifting heavy for about a week. I'm using a workout based on the October issue of Muscle Mag International's 3 on / 2 off MASS workout, but my gym isn't open on Sundays, my evening schedule is sporadic, and I can't work out in the morning because the workouts are too long, so I'm down to three days at about 1:45 each workout. This is not actually too bad for gaining mass, because I have a lot of recovery tie and it's too cold to bike right now.
Diet-wise, I've upped my calories by about 40%, having two to three 600-calorie gainers a day. There's virtually no sugar in my diet now, and I've almost completely cut out snacks.
Because I'm only on three days, I've moved the MASS wokout exercises into a total-body format -- I just wouldn't get the frequency I needed otherwise. Let's look:
| Body part | Monday | Thursday | Saturday |
| Legs | Leg presses Leg extensions | Free squats Leg curls | Stiff-legged deadlifts Calf raises |
| Chest | Straight bench presses | Inclined bench presses | Weighted dips |
| Back | Barbell rows (high) | Dumbbell rows (low) | Lat pull-downs |
| Shoulders | Upright rows | Dumbbell lateral raises | Free barbell shoulder presses |
| Arms | EZ bar curls EZ bar skull crushers | Seated dumbbell curls | Overhead dumbbell tricep extensions |
| Abs | Machine crunches |
All the exercises get 1-2 sets as a warm-up, then three sets of 8 reps heavy.
We did a week of testing on teh workout, as usual, but this past week was the first really heavy week.
Monday
Leg press 345kg 8 reps
Bench Press 110kg 8 reps
Barbell row 110kg 8 reps
Thursday
Squats 113kg 8 reps to the floor
Inclined bench 93kg 8 reps
DB rows 55kg 8 reps
Saturday
SLDL 153kg 8 reps
Dips 15kg 8 reps
Lat pull-downs 90kg 8 reps
Shoulder presses 60kg 8 reps
