Since I herniated a disc on the 4th day of the year, I haven’t touched a weight. Half or more of my gym sessions haven’t even had a push-up or pull-up,
I’m still 6’3”, that was expected. But I’ve also only dropped ~5lbs (from 246-250 to 244-247) and I’m at the same-ish bodyfat as before the injury, which I did not expect.
Test has been trt-ish (trying a version of a pulse method). 100mg/2x/wk for 3 weeks and then 200mg/2x/wk for a week.
Been on proviron at 12.5mg/day as well but that was also started before the injury.
So what I’m saying is, barring some usual factors like getting fat and/or running a bunch of gear, I’ve managed to keep most of my muscle, without touching a weight. And I feel and look as good as I have in a long time, with the exception of my L4/L5.
Been doing copious planks, nasty HIIT cycle sessions, and a ton of yoga based stretches that I piece together into what people call “flows” (whatever you want to call it, they make you more limber and also can be wicked exhausting if done right). Also the obvious pushups and pullups. No running, no rowing (unfortunately),no cardio besides the stationary bike sessions and some drills with ropes.
I’ve lost a little size in my legs and glutes, but I’ve gotten more dense in my shoulders, upper chest, and core.
Back injuries are humbling. Some days I just go in and stretch and talk to the gym family. Some days I force myself not to go. But the new challenge of getting more mobile/flexible/limber and being able to hold plank variations for 10+min and so on, THAT is my focus. Keeping the size was/is a nice surprise.