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Trained by Lew Online coach helping you build muscle, strength and confidence — even with a 9-5

16/09/2026

Upper ticked off, completed, smashed

Very happy with today’s session, improved a lot since last session coming back from the holiday and only really a couple of these in the bag since this starting this new split

Switched the flat press as the previous one was just a madness in the lengthened position and one of the big goals for this block is to run this new one up to 3 plates a side which shouldn’t take long

Embracing this off season knowing that with more sessions like this and this mindset I’ll be slapping on some new muscle and it makes me excited to work hard because I’m excited to see the result next season

Growing season 🪴

Seated cable pec fly 2 sets
Seated flat press 2 sets
Lying lateral raises 3 sets
Pronated row 2 sets
Close grip pulldown 2 sets
Pec deck 1 Myo set

12/09/2026

It’s in every gym

Whether it’s fast reps with light weight and no tension to “tOnE tHe MuScLe” or it’s a weight so heavy you can’t do full range of motion

Training ability is a skill and each exercise is a skill in its own right.

If you don’t take the time to learn the movement, how to contract and lengthen under tension you’re not going to get what you can out of each rep

This will lead to less > little > no muscle development

A waste of your time and energy

No meaningful change in your physique

You’re in the gym training because you care.

You don’t want to see lads half your age lifting twice as much as you and looking like they’ve trained twice as long.

Take the time to learn how to

Execute the movement
Eat for growth
Train with intensity

Otherwise everyone else is going to overtake you, you’ll look like a bag of potatoes and your noodle arms will remain noodles

Check in 11/09/26 - softer than a newborns head 12 days since I’ve trained which is by far the longest break in over 12 ...
12/09/2026

Check in 11/09/26 - softer than a newborns head

12 days since I’ve trained which is by far the longest break in over 12 months I’ve had and 10 days travelling around the Amalfi Coast without a thought for macros

We’re back sitting at basically the same weight as we were post holiday which is a solid result for me as previous holidays I’d be coming back multiple kilos heavier

Still a little inflammation to die down and I’m looking forward to that dropping off and getting some blood back in and I’m sure next weeks check in will be much tighter and better condition

Regardless of the physique the biggest thing about this time off was a chance to reset both physically and mentally.

I’ve pushed hard over the past 12 months to get myself into shape to compete, drive my business to new heights, improve myself across multiple aspects and take ownership of my life, the challenges and the path I want to walk.

I feel I lost sight of that a little post show and it was a tough time filled with a lot of internal little voices trying to pull me away from the path I was walking.

Time away has given me chance to rest mentally and physically and you best get ready to see Lewis 3.0

Bring it on

Fasted AM checkin 28/08/26One of the best weeks of training I’ve had since prep, feeling energised physically and mental...
28/08/2026

Fasted AM checkin 28/08/26

One of the best weeks of training I’ve had since prep, feeling energised physically and mentally

Progressions made across multiple areas, bodyweight is trending positively and we are feeling good

Now for some rest and recovery with 10 days in Italy 🇮🇹

Pace e amore ✌️

25/08/2026

Full Boar X Lewlifts

If you care about yourself, your progress, your health, progression & longevity

You should care about the supplements, brands and companies you buy from

I only recommend products and brands to people that I trust/ have tried/ buy myself

You can get all of those at Full Boar Sports and know that you’re not only getting the pick of the best stuff on the market

But also supporting a company that gives back to it’s community, and is genuinely out there trying to support people and athletes on their journey

And you can now get it even cheaper by using my code

LL10

If you do buy something please send over a screenshot as I’d love to personally thank anyone that does

This was a goal of mine this year to build myself and lewlifts into something that the best companies would want to work with and so achieving this was massive for me

And it’s just the beginning

Full Boar Sports

Code LL10

Last couple weeks have been very cool First trip to Ramona - very very good Holding condition well post show Savaged by ...
18/08/2026

Last couple weeks have been very cool

First trip to Ramona - very very good
Holding condition well post show
Savaged by insects doing the garden and my legs wrecked - not good and a break from training lower till the swelling drops
Josh smashed his pre festival cut
Wedding suits and seed bomb favours
Hugo’s
Spider-Man 10/10 - recliners & free tickets upped the score
Hannah looked incredible for her photoshoot 10/10 - won’t let me share the pictures though so 9/10
Filling out that side chest pose, growth is underway

Very happy with August so far

There’s challenges going on right now that try to pull me down, test my patience and outlook

As always I intend to face them head on, head held high and know that whatever outcome it’s just another step on the journey

17/08/2026

Your actions should say what your goals are without you even needing to explain it

Actions speak louder than words

If your trolley is full of s**t you ain’t getting leaner

If you skip gym you ain’t getting bigger or stronger

If you don’t go to work you ain’t going to have money

17/08/2026

You’ll find what you look for

Reasons why or excuses why not to

Choice is yours

17/08/2026

Nothing good comes from staying comfortable

Investing in yourself is a risk worth taking

Unlocking your potential is a risk worth taking

If you don’t take risks you’ll stay stuck in the same place for years on end

Invest in yourself
Take the risk

If you could see the outcome of going all in
You’d take the risk

Don’t be mediocre

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