Bwhitwell: How Do You Train and Eat?

Bigger Stronger Leaner
61

[quote]Rocky2 wrote:
That’d be amazing to look like that at once in my life. But to maintain that into your current age? Great work man.[/quote]

Yes, very impressive to maintain over such a duration. It’s always interesting to see ‘aging’ (not in a bad way of course) lifters, and whether they just get tired of training, and fall into the general population type of program (3x a week, ride the bike a little etc), or still have some semblance of their old training approach (and as such still sport the build).

Much Much respect.

S

62

[quote]bwhitwell wrote:

[quote]maraudermeat wrote:
any recent pics? it would be interesting see how your physique has matured since the 80’s. [/quote]
Not too impressive I know.[/quote]

very good!!!
my hat down

63

BW, excellent thread my man, thanks for taking the time.

I would love to look like you at any age, mad jelly here!

65

[quote]bushidobadboy wrote:

[quote]bwhitwell wrote:
I have pretty much ruled out rotator cuff problems since I can go pretty heavy on MP,dips, and close grip bench( only when at a slight decline). I have this problem for years with flat bench press, started with wide elbow setup, eventually started with tucked elbows. I recently started thinking it is bicep tendonitis since in Dec. I had been doing chins (palms facing me) and worked up to 80lbs . It didn’t hurt that day, but the next day it was hurting in the same area as when I did BP. I can do heavy rows without any problems, Curls aggravate it. I haven’t been to any professionals since I have to go through the Family Practice doc first to get a referral and I already know that he will say “quit lifting”. I have tried stopping an inch or so above my chest and that is better, but still irritates it. MP from my clavicles is pain free! Good thing since I want to work on delt size. DB press is fine until I get up to 100s, I can’t really get into a good setup after I lay back on my own.I don’t think the DBs go as low as a bar does. I forgot to say that is only my right shoulder, and it seems to be slightly rotated medially when relaxed- maybe it is something with my rotator cuff?[/quote]

To me this points firmly to biceps tendonitis caused by sub-acromial impingment. If the humerus is int/medially rotater, you will close down the available space that the tendon has available to it.

Tendon begins to rub, becomes inflamed therefore has even less space to function in, becomes more inflamed… etc.

It’s a viscious cycle. The long term answer is to concentrate on scapular positioning exercises like facepulls, prone Ys, ‘dislocations’ (with a band not a stick please), wall angels, etc.

To calm the tendon, you need (paradoxically) to re-inflame the tendon to initiate the bodys’ own healing cascade.

You might get a familly member to cross-friction the tendon with a kubotan/round-tipped dowel/specialist massage tool ($2 from Thailand, lol/other device.

Or you might get some results from rolling a golf ball over the area, using your bodyweight
either against the wall or on the floor (excessively hardcore perhaps).

Good luck.

You truly do have a great physique, ESPECIALLY for your age. Be a shame not to keep it that way, through injury.

Oh yes, vitamin C will promote collagen synthesis. CoQ10 should improve healing time.

8+g omega 3 ED also :slight_smile:

BBB[/quote]
Thanks BBB, Appreciate your help, esp. for free. Do you think it is OK to continue standing MP and dips? It actually feels better after doing them. I read a little about the rehab for bicep tendonitis and it mentioned high rep curls, so I did shoulder width curl bar cable curls for 3 sets of 20-30 very controlled reps with my shoulders held low & back without any pain. I’ll start the facepulls tomorrow.
Thanks again, Billy

67

BW,

Thanks for taking your time to enlighten us on how you became such a monstar lol. Really, we all appreciate it, and you’re great motivation for a lot of guys on this site!

[quote]bushidobadboy wrote:

[quote]bwhitwell wrote:
I have pretty much ruled out rotator cuff problems since I can go pretty heavy on MP,dips, and close grip bench( only when at a slight decline). I have this problem for years with flat bench press, started with wide elbow setup, eventually started with tucked elbows. I recently started thinking it is bicep tendonitis since in Dec. I had been doing chins (palms facing me) and worked up to 80lbs . It didn’t hurt that day, but the next day it was hurting in the same area as when I did BP. I can do heavy rows without any problems, Curls aggravate it. I haven’t been to any professionals since I have to go through the Family Practice doc first to get a referral and I already know that he will say “quit lifting”. I have tried stopping an inch or so above my chest and that is better, but still irritates it. MP from my clavicles is pain free! Good thing since I want to work on delt size. DB press is fine until I get up to 100s, I can’t really get into a good setup after I lay back on my own.I don’t think the DBs go as low as a bar does. I forgot to say that is only my right shoulder, and it seems to be slightly rotated medially when relaxed- maybe it is something with my rotator cuff?[/quote]

To me this points firmly to biceps tendonitis caused by sub-acromial impingment. If the humerus is int/medially rotater, you will close down the available space that the tendon has available to it.

Tendon begins to rub, becomes inflamed therefore has even less space to function in, becomes more inflamed… etc.

It’s a viscious cycle. The long term answer is to concentrate on scapular positioning exercises like facepulls, prone Ys, ‘dislocations’ (with a band not a stick please), wall angels, etc.

BBB[/quote]

Thanks for that, BBB. Why is it that you’d rather do dislocates with a band, though? I have been doing them for a while with a stick, before almost every session. I’m not trying to counteract your statement, I’d just like to know why. My gym has bands as well, so I’ll be sure to start using those if the stick has the potential to cause problems.

68

Very impressive.

I think Ive just seen the fountain of youth. Good diet, iron, and hardwork. Killing it at nearly 50!

69

Sick physique regardless of age! Much gratitude for taking the time to share your knowledge. Definitely going to follow this.

70

Classic physique…very impressive!

71

[quote]Captnoblivious wrote:
Very impressive.

I think Ive just seen the fountain of youth. Good diet, iron, and hardwork. Killing it at nearly 50!

[/quote]
I firmly believe that a bodybuilding lifestyle will slow the aging process. I have 3 brothers, we are all 1 yr apart, and started as little kids, fairly muscular by just playing outside, and I was the only one that continued at some type of athletic training. They are all still stronger than average folks but they all are on high blood pressure and cholestrol meds and so far I have not had a need for them.

72

[quote]bwhitwell wrote:
They are all still stronger than average folks but they all are on high blood pressure and cholestrol meds and so far I have not had a need for them.[/quote]

Do you mean your brothers, or the meds?

:wink:

73

bwhitwell -

Thanks for taking the time to respond in this thread. Inspiring and informative.

I bow to your bad-ass-i-ness.

74

bwhitwell - class physique, top man and those biceps’ just wow!

BBB insight is spot on but here are a few links that could provide you with a better understanding of what might be happening with your shoulder. There is no substitute for a good therapist in a situation like this but having ‘some’ knowledge about what ‘might’ be going on takes away some of the anxiety associated with a persistent injury.

Hawkins Test - Rotator Cuff & Biceps

Neers Test - Rotator Cuff & Biceps

O’Briens Test - Labral Tear OR Rotator Cuff & Biceps

Speeds Test - Biceps

Yergasons Test - Biceps

Empty Can Test - Supraspinatus

This is a simple but GREAT exercise for troublesome shoulders

Dip Shrugs

Along with the obvious internal rotators of the humerus like Pec Major, Lats, Subscapularis, Teres Major that need stretching the Pec Minor is often overlooked when building a stretching routine for faulty shoulder position that could be implicated in shoulder pathology. This stretch can help with a rounded upper back and forward protruding shoulders (often associated with prolonged time spent at the computer) that could be exacerbating the pain you are experiencing.

Pec Minor Stretch

Sound Man!

75

[quote]worzel wrote:
bwhitwell - class physique, top man and those biceps’ just wow!

BBB insight is spot on but here are a few links that could provide you with a better understanding of what might be happening with your shoulder. There is no substitute for a good therapist in a situation like this but having ‘some’ knowledge about what ‘might’ be going on takes away some of the anxiety associated with a persistent injury.

Hawkins Test - Rotator Cuff & Biceps

Neers Test - Rotator Cuff & Biceps

O’Briens Test - Labral Tear OR Rotator Cuff & Biceps

Speeds Test - Biceps

Yergasons Test - Biceps

Empty Can Test - Supraspinatus

This is a simple but GREAT exercise for troublesome shoulders

Dip Shrugs

Along with the obvious internal rotators of the humerus like Pec Major, Lats, Subscapularis, Teres Major that need stretching the Pec Minor is often overlooked when building a stretching routine for faulty shoulder position that could be implicated in shoulder pathology. This stretch can help with a rounded upper back and forward protruding shoulders (often associated with prolonged time spent at the computer) that could be exacerbating the pain you are experiencing.

Pec Minor Stretch

Sound Man![/quote]
Well I did all of those tests and definitely think I have a positive Yergasons. I very much appreciate all the trouble you went through to upload all those videos.
On aside note, my fathers family was Irish, I don’t know much about his family,the Vietnam war took him from us when I was 5 and he was an only child.

Thanks again

76

[quote]bwhitwell wrote:
Well I did all of those tests and definitely think I have a positive Yergasons. I very much appreciate all the trouble you went through to upload all those videos.

[/quote]

I do this kind of thing as a second job so no trouble at all.

What’s worse than a persistent injury is one you dont have a diagnosis for so getting as much info as possible helps with exercise selection and possible rehab protocols

[quote]bwhitwell wrote:

On aside note, my fathers family was Irish, I don’t know much about his family,the Vietnam war took him from us when I was 5 and he was an only child.

Thanks again[/quote]

I am sorry to hear that…

but it explains where you got all those muscles from’ good old Irish stock!

Keep up the good work because you are an inspiration to all of us fellas trying to juggle family life and squeeze in some quality training at the same time. If I had a cap I would doff it your way

Cheers!

79

BUMP

bwhitwell, how has your training been? Threads this badass should not be burried.

80

Good info in this thread. I am curious aswell how the training is going.