Your mind is smart
If you tell it I NEED 10 reps today because that’s progression from the last session
When the set gets difficult it WILL try and adjust your position, posture, angle or encourage you to use momentum, speed up reps or shorten your range of motion
Just to get those extra reps you’re telling yourself you have to get
This is where you have a choice
Whether to hold the tension or to allow your position to shift
Effectively pulling tension away from the fibres you’re trying to target
Fight it
Stay in it
When you can’t maintain it
The sets over
Progress doesn’t care about the number you chose to write down
Neither does the stimulus
Be honest with yourself and the logbook if you want to make legitimate progress
Trained by Lew
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Online coach helping you build muscle, strength and confidence — even with a 9-5
Don’t focus on the things that improve your game 1%
Focus on the things that will improve you tenfold
Sleep
Nutrition
Training
Improving these things alone will do far more for you than adding some cinnamon pre workout
To help I put together 3 checklists for the above
They take a couple of minutes to read through yourself for you to spot areas you could improve on and how to do it
Drop me a message if you’d like me to send one over 👊🏻
Limbs X Myo rep sets
Having never had Myo rep sets programmed in previously this was exciting to get going for my first limbs session the other day
Arms being a big focus of this block means they get hit hard and early in the session, means they’re fresh, my mind is fresh and I can put some solid work through them a couple of times across the week
Started off with some SA preacher curls, haven’t done these in a solid year so nice to get back, loading thought process here was to keep lower than usual this session to ensure form is spot on before we look to run this into the ground over the next few months
SA tricep pushdowns - tried these originally with a rope and a cuff but stability wise was a little off and the D handle allowed me to really drive through and maintain maximum tension on my tricep - same loading thought process here as I’m sure I could run down this stack pretty easily if I let form get sloppy
Standing calf raises - top tier here, great piece of kit and starting the session with them was cool and I’m sure will show and pay dividends
Seated leg curls - lot of volume going through hamstrings this block, definitely a movement I enjoy, just focussing on bracing through my core and not engaging my lower back (see too many people butcher this movement)
Leg extensions x Myo rep sets - sped this up between but goddamn this is dirty, I know I’ll settle into it a little bit more over the coming sessions but pushing to failure 3x in the space of a couple mins got my legs SHAKING😂
Turns out pendulum and glute drive didn’t record but we finished off the session with a set of pendulum and 2 sets of glute drive
Can tell from just this one day, yah boi is going to GROW from this
08/08/2026
Fasted check in shots 07/08/26
A very very good week it’s been
We’re a week into the new programme which I am EXCITED for, training feels fun, I feel strong, pumps are going pretty crazy and I’m looking forward to improving the ex*****on of these new exercises and squeezing the apple for all the juice
Food is steadily filling a hole
Some of that endless pit feeling from comp prep has started to drop off… some anyway😂
This off season is shaping up to be the most progressive one yet
We’re looking next season for a “holy f**k Lewis ate Lewis moment”
For now it’s giving back some social time for friends, family and loved ones, appreciating the people I have around me that push me, challenge me and show me the way
Let’s get it
03/08/2026
Time to grow 🌱
Took some valuable information from the 2 shows this year - get bigger basically which I will happily oblige😂
In a health phase currently but it’s time to start the new split and programme
Starting off the week with upper 1
Seated cable pec fly
Seated flat press
Lying lateral raises
Upper back row
Neutral grip lat pull down
Pec deck flies (Myo rep set)
Load reduction on a lot of movements - mainly because felt like I’d pushed a bit further/faster than I should have, leaving me struggling to own both end of the range. Taking this opportunity to run this style and approach over the next few months and see the result.
Main thought process is “control the weight - milk it for everything it’s worth before progressing”
I’m very excited to take this new energy, knowledge and drive into this offseason and have the most productive one to date 👊🏻
If you get sweet cravings look no further
It’s an option on every clients plan
It’s the first thing I ate post show
It’s protein heavy cheesecake that ain’t gonna wreck your deficit
0% GY
A good tasting whey powder
A load of berries
Pinch of salt for flavour
70% dark chocolate -chunks/crumbs/melt it I don’t care
Get it down yah, hit your protein without another chicken breast or shake
Stick to your macros👊🏻
Peace ✌️
25/07/2026
Bodybuilding to me is about beating the previous version of yourself
It’s just progressive overload in a way more fancy package
Do the reps, aim to progress everytime
It’s a mindset
A mindset that if you apply to the gym, you can apply to other areas in your life
Do the work
Get better
Achieve more
Very good day out in Coventry
Can’t wait for the next
Now it’s time to get back to work
Prove them wrong
Prove to yourself
Be a man of your word
I said I’d do it
I did it
Onto the next
16/07/2026
Be selfish.
How can you give yourself to others if you don’t give to yourself.
You want to bring something to people’s lives then build yourself up first
The stronger, wiser, and best version of yourself comes through you prioritising yourself first
Be selfish.
You are the main character in your story.
Act like it.
Invest in your character development.
Chose growth.
Level up.
14/07/2026
You can train for hours a week and make zero progress on your physique
You can train for half that time and make crazy progress
Same energy in. Wildly different results
Muscle needs stimulus to grow and get stronger.
It needs to be forced to adapt
Then, through diet and recovery, it adapts for the next challenge you give it
Adaptation happens when you push close to failure
Mechanical tension happens when you take a muscle close to its limit, whether that’s a heavy 5 rep set or a 30 rep bicep curl set inches from the mirror
This is what drives adaptation
It’s not about how many sets or reps you did
It doesn’t care how much lactic acid you built up from the 30 rep bicep curl set
It cares how much tension you put on the muscle, and kept there
This is how you force adaptation
If your training’s been all effort and no result
That’s usually the fix…
DM me PROGRESS and we can break down where you’re going wrong and what fixes look like for you
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