Lewis Waters - TSC

What I actually eat in a week as a S&C coach 👇🏼

No meal prep containers. No “clean eating” theatre. Just protein at every meal and the rest built around real life.

Shakes when I need something fast. Loaded bowls when I want volume. Salmon and veg most nights. A sando when I’m out and about. And yeah, pasta night still happens, because it should.

Longevity isn’t built on perfect plates. It’s built on habits you can actually sustain for 50 years, not 5 weeks! 🏋🏼

Raw Footage of today’s Upper Session.

Continuing to build on good progress that’s been made over the last couple of weeks. Bench has taken a slight hit due to some niggles.

A1) Med Ball Rotation Slam

Time to keep pushing the envelope. Swipe for more info➡️👉🏼
🏋🏼

LSKD
Revolutions Gym Emu Plains
Elite Supps Australia Elite Supplements Albury

B2) Bench Press 4x5

Building on consistent form. Pushing heavier will come.

B1) T-Bar Row. 3 x 6-8 into 5 Kelso Shrugs
These are gas.

C1) DB Shoulder Press. 3 x 8-10
I suck with overhead press - trying to fix that.

D1) Ring Pull Ups. 3 x 8
New movement, was fun. Keen to build into ring muscle ups 🙃

D2) Hip Flexor Curl 3 x 5e/s
A hex DB would be much better here…

E1) W-Bar Tricep OH Ext. 3 x 10-12

E2) Smith Machine Oblique Crunch. 3 x 10e/s

Smith machine allows you to go heavier on this movement - highly recommend

F1) DB SA Preacher Curl 3 x 8-10
Need I say more 💪🏼

Bullet Proofing Is Not Real

I hate seeing people sell their programs online to “bullet proof” athletes or everyday enthusiasts from injuries.

Injuries happen, sometimes they cannot be avoided. They can also occur with whacky programming, poor nutrition/recovery and reduced exposure to the stimulus.

The best way to prevent hamstring strains in high speed running, is to actually do high speed running.

Shoulder pain after heavy bench press?

Maybe you need graded exposure to high loads in your program.

The best way to reduce injuries is to build your armour. More time training muscles & tendons = increased tissue resilience:

Therefore → stronger armour

If you are sick of guessing on how to train, and want to be the healthiest version of yourself,

DM me “COACH” and lets get to work 🏋🏼

Hamstring strains are one of the most common and most mismanaged injuries in sport.

Loading, timing, return to activity criteria. Juggling these can be challenging.

Understanding how the hamstring gets injured, respecting pain as a guide rather than a stop sign, and following a structured progression back to full speed is what actually keeps athletes on the field long term.

Swipe through to see the framework I like to use for hamstring strain rehab. 🏋🏼

🙌🏼Client Transformation 🙌🏼

When I first started working with Shaun, I knew there was a LOT of potential waiting to shine through.

Now, after stating consistent, and turning up for himself, I’m proud to say that my mate, has lost 20kg since he started his journey.

It’s truly inspirational what people can achieve when they set their sight on a goal & truly believe in themselves!!

If you want to make real change for yourself, dm me “COACH” and let’s get to work! 🏋🏼

On repeat 🔁

Chicken & rice is good for a while sure. But there is so much more out there

Food can be more than just fuel. Social media can make us lose sight of it at times. Trial and error will happen but with knowledge & experience you can make so many meals fit your goals! 🏋🏼