stacking cycle advice and lower back specific exercises.

[Todd Sarnia]

Looking for some advice on setting up a cycle. I'm soon to be 53, it's been almost 20yrs since my last cycle. The reason I'm doing one now at my age is to build up my core body strength and fix the lack of muscle in my lower back. Being tied to a desk for the last 6 yrs I have lost the majority of my size and mass. I am doing a 16 wk cycle, during this time frame the doctor will do monthly blood work, as I am doing so with her full knowledge. I plan to do a Sustanon 250, mixed with Deca Durabolin and Dianabol Tabs. The progression of the cycle is 250 wk 1, with 2 wks at 500mg, then 2 wks at 750mg,then 5 wks at 1000mg, followed by 2 wks of 750mg, 2wks 500mg,1wk 250mg. Same cycle going to use Deca Durabolin 300 mg per wk with a step up going 300mg/ml for 2 wks, then 600mg/ml for 2wks, then 900mg/ml for 5wks, then 600mg/ml for 2 wks, then 300mg/ml for 3 wks. The D-Bol tabs are 20mg per day for 2wks, then 40 for 3 wks, then 60 for 5wks, the 40 mg for 3 wks, then 20 mg for 2 wks. The focal point being that 5 week stretch where the Sustanon 250 is maxed out, The Deca is close to max, D Bol is 60mg for 5 wks. What I can't recall is when to introduce the clomid and how much? I see different things on line, some contradictory.

If anyone can think of a good weight routine I can do to build up my broken lower back, I'am all ears Thanks much..

 

[Nicky_eye_lids]

It's great that you're working closely with your doctor and taking blood work seriously. Regarding Clomid (Clomiphene), it's typically introduced during post-cycle therapy (PCT) after your exogenous hormones have started clearing your system. For your cycle, you might start Clomid about 2-3 weeks after your last Sustanon injection, as it has a longer half-life. A common protocol is 50mg per day for 2-4 weeks, but this can vary based on individual needs, so consulting with your doctor or an experienced endocrinologist is a good move.


For lower back strength, focus on a mix of core stabilization and controlled resistance exercises. Include movements like hyperextensions, bird-dogs, planks (and variations), and lightweight deadlifts (start slow and controlled). Incorporating exercises that strengthen the posterior chain—like glute bridges and good mornings—can also help support your lower back. Remember, proper form is key to avoiding injury as you rebuild strength.

 

[casanovaaa]

If anyone can think of a good weight routine I can do to build up my broken lower back, I'am all ears Thanks much..

Hey brother, To rebuild and strengthen your lower back, focus on a mix of stabilization, mobility, and strength exercises. Start light and prioritize proper form.
Try doing a combo is these that will surely help you build up,

- Bird-Dogs: 3 sets of 12 per side to improve core stability.
- Planks: Hold for 20–60 seconds, 3 sets. Add side planks as you progress.
- Superman Holds: 3 sets of 10–12 reps to activate your lower back and glutes.
- Glute Bridges: 3 sets of 12–15 reps to strengthen the posterior chain.
- Hip Hinge with Light Weight: Practice perfect form before progressing to deadlifts.
- Reverse Hypers (if available): 3 sets of 10–12 reps to target your lower back gently.
- Goblet Squats: 3 sets of 10–12 reps to build leg and core strength without overloading the spine.

Gradually increase intensity as your back strengthens. Combine these with stretching (cat-cow, child’s pose) and consult a physical therapist or trainer to ensure you're progressing safely.

Also, how is your workout routine going now? How long have you been lifting?
I hope your not going to start lifting weights when you start cycling. its always smart to workout and build up as best as you can and THEN start a cycle.
Keep us posted!