Sunny
Your routine looks really low volume. Especially yesterday which was only 9 sets!
I'd be done in 20 mins with only 9 sets. I know I am on the higher volume side of things as I tend to do things the extreme, but to give you a feel of what I do, I have been averaging 26-29 sets each session (m,t,th,fr)
Also, please explain more about your injury. It obviously depends on your injury and it's severity, but it might not mean you have to refrain from leg and lower back ALL TOGETHER...
Perhaps you can do light(er) weights?
In addition, because you cant train legs or lower back, I think you should bump up your other training as you have the extra time to do so now. You can use that time for recovery, but I myself would up the volume and the frequency. Perhaps go to 2 times per week with the remaining body parts?
Finally, the diet needs major work mate
If you are trying to add mass (bulk up), then you need more protein, more cals and more meals....
If my diet was in check, WOW, I'd be much much farther along than I am. If I could only pass one one bit of advice, it would be to practice a proper diet, thats the secret to success in this game!
To wrap this up, I'll give you an example about diet.
There was a recent study, now I know there are many variables involved, but none the less, the results are very interesting. They took 20 powerlifters all the same height, 20 bodybuilders and 20 Sumo wrestlers and tested them all for lean muscle mass. Who do you think had the most lean muscle mass on their bodies? It was the Sumo wrestlers, the ones who do zero weight training and just consume massive amounts of food. Sure they train for Sumo, but they do no resistance training at all, never pick up a barbell or dumbell or never hoist up 300 lbs over their heads or deadlift 700+ from the floor...How is that possible?
The Powerlifters came in 2nd place followed in a close 3rd by the bodybuilders.
So what does that say? It says that the guys who eat more, gain more muscle and that training is second to diet...At least thats what it means to me
Sorry to go on and on