Back
side
Poses (poor at best)
Looking at the pics I seem to have no traps and obviously no calves, which is something that I’ll work on slowly now and pretty hard later in the summer. Right now, I’d like to concentrate on gaining more mass.
These are the workouts I’ve gone through:
HSS Back for 6 weeks:
Day 1 - Back/Traps
A)Pull-ups. 4/6-8
B1)Straight-arm Pulldowns. 3/10-12 (303 tempo)
B2)Rope lat pulldown. 3/8-10 (3 sec squeeze @bottom)
C)Seated rope rowing. 3/10-12 (torso forward, 303 tempo)
D)Straight arm arc d.b. row 1/100
Day 2 - Pillars
A)Power shrugs. 5/4-6 (1-2 sec hold)
B1) Haney shrugs. 3/8-10 (shrug then lift)
B2)Calf machine shrug. 3/10-12 (3 sec squeeze)
C)Old-time standing row. 3/8-10 (drop set to rep out)
D)rack pull from mid-thigh 1/100 (wear straps)
Day 3 - Chest/Arms
A)Dips. 4/6-8
B1)Incl/flt Bench prss 3/10-12
C)D.B. tri-angle curls 2/21s
D)D.B. overhead extensions/pushdowns 3/10-12
Day 5 - Back Thickness
A1)Power Barbell row. 5/4-6
B1)Fat man pull-ups. 3/max rps (hold 3 secs)
B2)Chest-supported incline shrug. 3/8-10 (set, rest 10 secs, rep out)
C)Spider rowing, up. 7/21s
D)Cable scap retraction. 1/100
Leg days for this workout were taken from Pillars of Strength which in hindsight, might’ve been too much work for a specialization. I’ve learned my lesson, though.
WO A
“a)Back squat - 5 sets
reps 7/5/3/5/7”
b)Romanian DLs - 5 sets
“c)Hack squat w/calf raise
5 sts- 7/5/3/5/7”
WO B
“a)Standing Leg Curl -4 sts
5+5+5+5+5 (USE 10RM)”
“b)Single leg ext -4 sts
5+5+5+5+5 (USE 10RM)”
“c)Bulgarian squat -4 sts
5+5+5+5+5 (USE 10RM)”
WO C
a1)Front squat 3/6-8
“a2)Leg ext 3/15-20 (hold
1-2 secs)”
b1)Sumo DL 3/6-8
“b2)Leg Curl 3/15-20 (hold
1-2 secs”
“c1)Standing calf raise
3/15-20 (2 sec hold)”
“c2)Seated calf raise
3/15-20 (2 sec hold)”
Intermittent Power Week for one week during the holidays:
“Power Clean 1/Hang Clean-Front Squat 1/Push Press 1 
3 sets, 2 reps”
“Hang Clean & Jerk x 2 :|Front Squat x 3
3 sets”
“BB Bent Over Row x 2/ RDL x 1/Shrug Pull x 1
3 sets, 3 reps”
“D.B. RDL x 5/High Pull-Clean x 5/Squat-Press x 5
3 sets”
“DB RDL x 5/Bent Over Row x 5 (2rps) :|High Pull x 5 :|Alternating Lunge and Press
3 sets”
This was a really fun and taxing workout taken from Complexes for Size and Strength. Can’t remember the author here at T-Nation.
HSS Back workout for 4 weeks:
Friday �?? Chest (upper portion)
“A. (Heavy) Incline barbell press
Sets: 5, Reps: 5 + max + max
5 reps to failure (or near) rest 10 secs perform max reps, rest 15 secs, perform max. Aim for 10-12 reps.”
“B1. (Post-Fatigue Exercise #1) Incline dumbbell press
Sets: 3, Reps: 8 to 10
Lift bar from low-position to mid-range, lower back down, lift to full extension. One rep. Flare elbows out on the way down.”
“B2. (Post-Fatigue Exercise #2) Incline cable flies
Sets: 3, Reps: 10 to 12
Squeeze pecs by exerting force inward and toward ceiling in peak position.”
“C. (Special Exercise) Combo concentric cable press/eccentric cable flyes
Sets: 3, Reps: 10 to 12
Lift the weight as an explosive press and lower it as a slow flye.”
“D. (100 Reps Set) Machine incline press
Sets: 1, Reps: 100”
Currently doing first week of HSS Shoulders:
HSS-100 Shoulder Specialization
Monday �?? Shoulder Width
Calves throughout
“A. (Heavy Exercise) D.B. Unwinding Press
back end higher than front, hold 1-2 secs”
Sets: 4-5, Reps: 6-8
“B1. Gironda DB Swing
extend front arm to lateral and twist”
Sets: 3, Reps: 8-10
“B2. Pitcher Lat. Raise
Pour as you raise”
Sets: 3, Reps: 10-12
“C. 1 Arm cable latrls, muscle round style
6 rnds of 6 reps, 12RM”
Sets: 3, Reps: 4 minis of 6
D. (100 Reps Set) Machine Lateral Raise
Sets: 1, Reps: 100
Tuesday �?? Back, Hams, Biceps (low volume)
Abs througout
Deadlift
Sets: 4, Reps: 3-5
Wide-Grip P.U.s
Sets: 4, Reps: 3-5
Romanian DL
Sets: 3, Reps: 8-10
DB Rows
Sets: 3, Reps: 8-10
Incline Bicep Curls
Sets: 3, Reps: 8-10
Wednesday �?? Overall Shoulder
Calves throughout
A. (Heavy Exercise) Push Press
Sets: 4-6, Reps: 4-6
B1. (Pre-Fatigue Exercise #1) Seated Pitcher Raise
Sets: 3, Reps: 12-15
B2. (Post-Fatigue Exercise #2) Seated DB Press
Sets: 3, Reps: 6-8
“C. (Special Ex) Combo concentric DB press/eccentric raise
eccentric in 4-5 secs”
Sets:3, Reps: 6-8
“D. (100 Reps Set) Machine or Smith Shoulder Press
3/4 reps”
Sets: 1, Reps: 100
Thursday �?? OFF
Friday �?? Quads/Chest/Triceps
Abs throughout
Front Squat
Sets: 4, Reps: 3-5
Dips
Sets: 4, Reps: 3-5
Bulgarian Squats
Sets: 3, Reps: 8-10
Close-grip Bench
Sets: 3, Reps: 8-10
Prone Overhead Tri Extensions
Sets: 3, Reps: 8-10
Saturday �?? Posterior Delts
Calves throughout
“A. Seated row to mid-pec line with elbows out
Hold 2 secs”
Sets: 4-5, Reps: 6-8
B1. Bent-over lat raise
Sets: 3, Reps: 10-12
“B2. High pulley cross-body rear delts
Keep arm straight”
Sets: 3, Reps: 12-15
“C. 3-Phase Shldr Builder
Lower in 3-5 secs”
Sets: 3, Reps: 12-15
D. High pulley rear delts with thumbs-down grip
Sets: 1, Reps: 100
Sunday �?? OFF/Abs
This will go for 4 weeks. After that, it’ll be 4 weeks of low volume work for all body parts, asses, maybe a week off and then start shredding!