+ 5 Recovered from back injury.
I recently missed 3.5 mos in the gym due to a back injury. I lost a good bit of size during that time. I've been back in the gym for about a month. First week natural, then a week into my test only cycle, I sick and missed a week. I've been at it steady for the last couple of weeks now, and I'm up 10lbs, 5 more to get where I was. My back is getting very close to my ultimate goal. Hopefully after this cycle it will be. In the last back pick that I posted you could see that my arms were lagging badly, but here they're looking much better.
UPDATE: I posted a back pick yesterday, but the pose and lighting were different than the one from a few weeks ago, so, I took another one in the same spot, with the same pose. Now, you can actually see the difference. These pics were taken a few weeks apart. The one on the bottom is the new one. Yesterday I said that I was up 3 lbs, but I didn't realize that I'm actually up about 8 since the first pic.
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I added an updated pic to this last night (the bottom pic is new). I'm 11 wks out from my first physique comp, and looking at the pic, I think that I still need to thicken the medial head of my traps and do some t-bar rows to blend my rear delts into my back. I would appreciate some critiques. I'm not used to being this smooth, so, I'm worried that I may be misjudging what I'll look like underneath.
Damn brother's I'm with you on the back situation. I was down for a Year and a half but I still went to gym and try to work out the best I could. Took me almost two years before I could lay flat on a bench. I'm still scared to do heavy dead lift and squats. Glad y'all made it through your injury and never gave up this wonderful and awesome life style.
P2i2tFor me no dead lifts, very light good mornings, & very light squats for reps. I won't go over two and a quarter.Also stand up bent over barbell rows are tough for me.
Yeah, no dead lifts for me.
I've had my share of injuries too. I've torn my bicep, forearm and recently my pec. But I was able to work around all of them. Back injuries are the worst because they shut you down. I still get nervous doing heavy bench and it is a mind fuck. you have recovered really well and your back looks great. +1 for doing what it takes to make it hrow.
Thanks, tearing a bicep is a huge fear of mine. It's why I've under-trained my arms until recently. I'm trying to add a couple inches to them before I do a physique contest in August.
I always trained for strength. Heavy weight low reps and I have a tendency to push myself too hard. I don't think you have anything to worry about if you're careful and not a dumbass like me. Good luck in your contest.
P2i2tlooking nice and wide brother. I too AM coming off of a devastating back injury from an accident back in 2013. I had to rehabilitate myself through physical therapy and low impact exercises until I could build back up to lifting weights.a back injury is one of the hardest things to conquer. This is my first cycle since 2013 because of the injury.so I completely empathize with you bro. glad you are feeling better and glad you are reaching your goals. it has everything to do with determination.+1
Thank you, and I'm glad you're back at it too. Being out of the gym that long was pretty depressing, I can't imagine over a year. I recently moved across the country and the stretching from sitting in a car seat for days helped a lot. After one work out, it felt almost 100%. I guess rehab probably would have helped now that I think about it. Rather than just taking time off.
P2i2tThanks bro...well I was only out for about 8 months doing my therapy and low impact exercises. Not a year. But I got to hit the gym pretty hard for 7 months prior to jumping back on cycle. those eight months I was out for my only goal was to get strong enough to be able to hit the gym again safely so I can cycle and get myself back to where I was prior to my accident. I was thrilled when I could finally say to myself that my goal was met.I am back at 100 percent right now (I feel like anyways). although there are a couple of certain exercises I can not do due to position and pressure on my back.