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real name
Lewis Turner
age
22
gender
Male
location
gym
Ellwoods Fitness World
occupation
Sales Advisor
Overall Goal
///
other
Gain mass & come 1st in the NABBA NORTH BRITAIN 2012 u21's class.
Progress & Goals
BEFORE
Apr 7, 2009
CURRENT
May 29, 2010
189.5 Lbs.
LEAN BODY MASS
16.5 Lbs.
BODY FAT
CURRENT WEIGHT
206
Lbs.
Mar 27, 2012
CURRENT BODY FAT
8
%
Mar 27, 2012
PROGRESS HISTORY
Lbs.
2009-05-31,2009-06-03,2010-05-03,2010-06-03,2010-11-16,2010-11-18,2010-12-09,2012-03-27
170,170,185,187,187,190,194,206
Mar 01, 2013
220 Lbs.
%
2010-05-03,2010-06-03,2010-11-18,2010-12-09,2012-03-27
6,7,7,8,8
Lbs.
2009-05-31,2009-06-03,2010-05-03,2010-06-03,2010-11-16,2010-11-18,2010-12-09,2012-03-27
159.8,159.8,173.9,173.9,173.9,176.7,178.5,189.5
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
I train mon- sat. cardio x3 a week.(20 minutes on cross trainer random hill level 20.)
day one- heavy legs pump shoulders
Sinlgle leg curl 5x15,12,10,8,6.
Leg curl 5x15,12,10,8,6.
Leg press 4x15,12,10,8.
Hack sqaut 4x15,12,10,8.
Shoulder press/Front raises (superset) 4 x 15-20
Lateral raises 4x10 heavy, 10 medium, 10 light (superset)
ABS
day two- heavy chest pump biceps
Incline bench press 5x15,12,10,8,6.
Incline Fly's 4x 10-12
Cable crossovers 4x12-15
Hammer curls/barbell curls/incline bench bicep curls (superset) 4x 12-15
Calve raises 5x12-15
Seated calve raises 5x12-15
day three- heavy back pump triceps.
Deadlifts 5x 15,12,10,8,6.
T-bar rows 4x 15,12,10,8.
Lat Pulldowns 4x15,12,10,8
Tricep pushdowns 4x30 (superset) 1st 10 top to middle 2nd 10 middle to bottom last 10 top to bottom.
Tricep pushdown machine 4x 12-15
day 4-heavy shoulders pump legs
Shoulder press 5x15,12,10,8,6.
Upright row wide grip 4x15,12,10,8.
Lateral raises 4x15,12,10,8.
Bent over side Laterals 4x15,12,10,8.
Leg curl/single leg curl (superset) 4 x 15-20
Hack squat/leg extension (superset) 4x15-20
ABS
day 5- heavy biceps pump chest
Hammer curls 5x 15,12,10,8,6.
Barbell curls 5x15,12,10,8,6.
Incline bench/incline fly's (superset) 4x15-20
Flat bench machine/cable crossovers (superset) 4x15-20
Calve raises 5x15-20
Seated calve raises 5x15-20
day 6- heavy triceps pump back
Close grip bench press 5x15,12,10,8,6.
Tricep Pushdowns 5x15,12,10,8,6.
weighted Rowing machine/lat pull downs (superset) 4x 15-20.
T-bar row/hyperextensions (superset) 15-20.
day one- heavy legs pump shoulders
Sinlgle leg curl 5x15,12,10,8,6.
Leg curl 5x15,12,10,8,6.
Leg press 4x15,12,10,8.
Hack sqaut 4x15,12,10,8.
Shoulder press/Front raises (superset) 4 x 15-20
Lateral raises 4x10 heavy, 10 medium, 10 light (superset)
ABS
day two- heavy chest pump biceps
Incline bench press 5x15,12,10,8,6.
Incline Fly's 4x 10-12
Cable crossovers 4x12-15
Hammer curls/barbell curls/incline bench bicep curls (superset) 4x 12-15
Calve raises 5x12-15
Seated calve raises 5x12-15
day three- heavy back pump triceps.
Deadlifts 5x 15,12,10,8,6.
T-bar rows 4x 15,12,10,8.
Lat Pulldowns 4x15,12,10,8
Tricep pushdowns 4x30 (superset) 1st 10 top to middle 2nd 10 middle to bottom last 10 top to bottom.
Tricep pushdown machine 4x 12-15
day 4-heavy shoulders pump legs
Shoulder press 5x15,12,10,8,6.
Upright row wide grip 4x15,12,10,8.
Lateral raises 4x15,12,10,8.
Bent over side Laterals 4x15,12,10,8.
Leg curl/single leg curl (superset) 4 x 15-20
Hack squat/leg extension (superset) 4x15-20
ABS
day 5- heavy biceps pump chest
Hammer curls 5x 15,12,10,8,6.
Barbell curls 5x15,12,10,8,6.
Incline bench/incline fly's (superset) 4x15-20
Flat bench machine/cable crossovers (superset) 4x15-20
Calve raises 5x15-20
Seated calve raises 5x15-20
day 6- heavy triceps pump back
Close grip bench press 5x15,12,10,8,6.
Tricep Pushdowns 5x15,12,10,8,6.
weighted Rowing machine/lat pull downs (superset) 4x 15-20.
T-bar row/hyperextensions (superset) 15-20.
My Nutrition Program View My Full Nutrition Program
LewisT has not added any program information.
My Supplement Program View My Full Supplement Program
LewisT has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Look at the guys who have made it.
LewisT joined Sheffield International Venues (Sheffield, United Kingdom).
Jan 4, 2013
LewisT Put on maximum mass whilst getting a little leaner for summer holiday to Egypt, keep diet pretty clean!
Mar 31, 2012 | LikeVisitor Comments
musclecraver
WOW ! ! ! Dude,,,you look so freaking awesome. Hope we can chat sometime bro. Would like to find out more about your workouts, diets,etc. You are totally awesome bro.
Mar 27, 2012 5:24pm
zbert
sup lewis, it looks like you are making some solid progress on your back bruh
Nov 3, 2010 8:44pm
zbert
sup big dogg, thanks for the kind words man. im trying hard to do my thang ahaha. still have 8weeks left too make some serious porgress.
how things going for you man? from the looks of it, your steady making some great progress, that side chest is showing good chest improvment
Sep 10, 2010 7:15pm
zbert
new avi is looking great man, you are looking like you are really bulking up nicely.
Sep 2, 2010 3:56pm
Lavman57
I've been out the game for 3 weeks with work and holiday now man! This isn't good. Motivational talk is needed!
Jul 8, 2010 6:54am
Lavman57
I've been out the game for 3 weeks with work and holiday now man! This isn't good. Motivational talk is needed!
Jul 8, 2010 6:47am
chris68
Thanks for stopping by Lewis.It looks like we have common goals for this year.I also want to gain mass and come 1st in NABBA North Greece lol!
Jun 12, 2010 6:48am
oldbutfit
Thanks for the pic comment....all the best for your future comps I am sure hugh successes are within your reach !
Jun 12, 2010 6:07am
LewisT joined English Institute Of Sport (Sheffield, United Kingdom).
Date Joined: June 2012
Location: Sheffield, (United Kingdom)