I made a side by side comparison. The first two pictures are from summer 2014. I was actually a lot worse around January 2015, but i have no photos from that time as I was so ashamed of my bad posture.
The next 3 photos are from mid december 2015 to January 2016.
Woah that is some transformation! Congratulations! I'm currently trying to put on some muscle, spending 5 days/week in the gym. Managed to put a couple of KG on so far but progress is so slow and having to be very careful to avoid a flare that could set me back weeks.
I would love to see your workout programme?
I wish I could give you a more detailed workout programme, but the types of exercises I do each day kinda gets decided on the fly depending on how I feel that particular day.
My routine is basically: Exercise something every day
A week can maybe look something like this:
day 1: shoulder, arms, chest
day 2: legs, streching exercises
day 3: back (some of these exercises also train arms) and abs
day 4: only cardio (i run between 6 or 10 kilometers, or take 30 min on a rowing machine)
On day 1-3 i warm up with 15-20 min of easy jogging.
Around every 2nd or 3rd week I take one or two days off and just go for a walk or something instead.
It might sound a lot (or even too much), but it's not extremely hard. If I feel pain I stop immediately.
I usually spend 2 hours a day working out, and I try to take time to relax in the sauna afterwards as it really relaxes my back.
Some good exercises that works for me:
Cable crossover for the chest. I mix up the height of the cables so I work out both upper and lower chest. Chest press (machine), and chest flys.
Bicep curls. Both barbells and dumbells, mixing up the grip (wide/narrow, palms up/in etc), as well as doing them leaning back on an incline bench.
Cable pulldowns (again mixing grips and handles) and dips for triceps.
Leg press, hamstring curls, nordic hamstring, bulgarian split squats and standing calf raises for my legs. All of these are good. Working legs can be a chore when your back is stiff, so I'm very thankful for nordic hamstring
and bulgarian split squats
I'm afraid I don't know the names of the exercises for my shoulders (exept standing shrugs for my traps) and back. They are also done on a cable crosstrainer.