Workout Log - Back Progress

Just a quick log to show the progress of my back. Sadly I don't have any pictures from before when I was super underweight; I had no idea of the importance of a strong back then so didn't think to take any.

The first image is from just a few weeks ago (5-6?), so it's nice to see how far I've come in such a short amount of time. Second image taken today. Nice wallpaper, huh?

Certainly added a general 'thickness' and my lats have come along nicely too. I'm needing a bit more work on the mid/lower sections, but more definition will be visible after my cut/fat loss routine which I'll be starting in a couple of weeks.

And although not fully tensed in image one, you can see there's a good level of arm progression and overall arm thickness. That, combined with the lat development, I'll be packing quite the punch at this rate.

My back workout consists of mostly compound moves such as Pull Ups, Stiff Legged Deadlifts, Barbell Rows, Seated Cable Rows, Upright Rows, Lat Pull Downs and various presses.

To give you an idea of how I've progressed on this current routine, we'll use the Stiff Legged Deadlift  (AKA the Romanian Deadlift) as an example. It targets the hamstrings, glutes & lower back. For those who don't know what it is, it is as follows:

Stiff Legged Deadlift

Week 1: 40kg | 88lbs

Week 2: 50kg | 110lbs

Week 3: 60kg | 132lbs

Week 4: 60kg | 132lbs

Week 5: 65kg | 143lbs

Week 6: 67.5kg | 148lbs

Week 7: 70kg | 154lbs

Week 8: 72.5kg ! 159lbs

Week 9: 75kg | 165lbs | 11s7lbs

Although this specific variation of the deadlift targets largely the lower back, deadlifts (and all the variations thereof) are considered one of the 3 staple exercises for muscle building.

I have also seen the amount of pull ups I can do go through the roof.

I am confident that I am not only building muscle but injury proofing my back.

Oh and to finish, a nice 'hero' pose haha.