http://www.lewyblackmoretraining.com/

Lewy Blackmore, Wimborne (2025)

17/06/2024

🟣 TRAINING PLANS ARE LIVE 🟣

Purchase and receive instantly:

👉 https://stan.store/LewyBlackmore

For 1 week only you can purchase all 9 of the split for £49.99

The Push Pull Legs x2 Split (3 on 1 off)
The All Rounder Split (5 days a week)
The All Rounder Split (4 days a week)
The Upper Lower x2 Split (4 or 5 days a week)
The Lower Body Focus Split (5 days a week)
The Posterior Focus Split (5 days a week)
The Delt Focus Split (5 days a week)
The Arm Focus Split (5 days a week)
The Chest Focus Split (5 days a week)

🟣£9.99 per split
🟣Optional intensifier methods
🟣Total working set volume provided
🟣Can be adapted to any gym equipment set up you have available (*Does require basic upper/ lower body equipment*)
🟣Instantly available onto your phone (PDF)

If you have any questions please drop a comment or below or email info@lewyblackmoretraining.com

Train hard & enjoy!

Lewy

19/02/2024

120kg/264lb

2 weeks left of the blast before the replacement phase with everything at its peak from Monday last week (both androgenic and non androgenics) which would of contributed to the scale weight increase along with the calories set being a surplus.

I’m 5kg heavier then I’ve ever been and no where near as uncomfortable as I was so that’s a huge win. The introduction of the CPAP has been a game changer along with staying consistent with cardio (70/80 mins HR130-140 and 20/30 mins HIIT).

I’ll see where body composition is at in the next couple weeks as I’ve been in a consistent surplus for almost 6 months now so I may pull back over the trt phase but only if log book allows (meaning my log book doesn’t nose dive).

I’ll spend 8-10 weeks at the replacement phase then it’ll be back into another push for muscle after that and having now fine tuned the androgen side of things where I’m feeling good and progressing nicely I’ll be keeping to the same amount and ratios next time round for sure.

13/02/2024

Show season underway meaning preps have begun or conversations are being had for shows later in the year.

So a throwback to last season with Natural Bikini Athlete & good friend .fit1 and the crazy progress she made in under 8 months!

Plans in motion for a huge year ahead 🎯

10/02/2024

117kg/258lb

Another week in the books and another kg up in bodyweight.

When it comes to managing health I think setting boundaries with yourself can be really valuable.

What are the red flags you’re looking out for when using PEDs?🚩

A few examples for me are markers such as RBC score, lipids, eGFR and my blood pressure (and if you do not know what these are I’d suggest to not consider beginning PEDs yet or if you have but not yet aware learn about these at or hire a coach who can help!)

For females this can also be blood work along with androgenic side effects eg if your voice starts to deepen (track via voice pitch analyser app) you commit to stopping.

Having these set rules in place I think is important because when you become obsessed with progress you may find in the moment you decide to be ignorant to your health/ side effects.

Remember bodybuilding is just a chapter in your life, set boundaries and keep to them no matter what, so you aren’t left with regret when the chapter comes to an end.

For coaching info please click the link in bio or DM me for info.

07/02/2024

“Get to that Zone where you can shut out all the noise, all the negativity, fear, distractions and lies so you can achieve whatever you want, in whatever you do.”

05/02/2024

3 years between photos

Spent the last hour typing a post about XYZ in bodybuilding and progress, however I felt like a massive turd in writing an essay so anyway, here’s what’s been achieved over 3 years (with the support of my better half Beth) now feeling motivated to see how far we can go

02/02/2024

116kg/ 255lb

Rest day today after the first 3 sessions (push/back/legs) of the new split and location . Baseline numbers locked in so time to get into the log book and have a good run of performance.

To make sure that happens it’s all about getting the calories in.

Training Day Calories: 5,000
Pro: 300
Carbs: 800
Fats: 70

Non-Training Day Calories: 4,500
Pro: 300
Carbs: 650
Fats: 80

5 meals a day still at the minute and shall film an up to date full day of eating next week.

The key to off season eating for me is routine. Aiming to have my meals at the same time and most of the time the exact same thing.

This way I’m not wasting time putting things together on my fitness pal or flapping around at the end of the day trying to hit my macros.

At the core it’s 5 set meals a day consisting of 70% whole foods and then those meals topped up with things like Honey or an oat bar on the side.

Eggs/Sourdough Bread/ Fruit (+ Oat Bar)
Beef/Rice/Peanut Butter/ Veg/Fruit (+ Oat Bar)
Chicken/ Rice/ Peanut Butter/Veg/Fruit (+ Oat Bar)
Whey/Cream of Rice/Fruit/Dark Chocolate
Whey/Cereal/Fruit

And then 2x a week my final meal of the day will be replaced with a meal out (or in with Beth, though to be fair been a couple weeks since we have now) where I’ll eyeball and ensure it’s either around the same calories or above maintenance.

Then if the odd PM snack is on offer or I’m heading out for the odd coffee where pastries are around I’ll drop out an oat bar or two from the meals to allow for it (or add it onto the top depending on how the weight is doing 📈).

This for me is my idea of “balance”. I’m getting the job done whilst enjoying some things along the way and maintaining other aspects of my life which I value.

How do you approach eating in the off season?

26/01/2024

The heaviest I have ever been
115.5kg/ 254lb

All time bodyweight PB was yesterday and with leg day inflammation today we’ve double downed on the bodyweight PB.

It’s at this point in your growth phases you reach a cross road.

You begin to look softer, less defined, in some ways smaller and your weaker body parts/ poses actually begin to look worse as you get heavier (for me this is my arms and my hamstrings/ front double and back double shots).

It’s here you either seek comfort and begin to diet back to a place you’re happy with.

Or accept the reality that to transform your physique this is the discomfort you have to face.

Bodybuilding is an extreme sport whichever way you look at it there’s very rarely a time you will be comfortable.

You’re either pushing your weight up and battering yourself in the gym or you’re dieting and all the fun that comes with that.

If your lifts are progressing, your health markers are good and visually you can see you are not carrying excess body fat (which is where a coach will help determine this for you if you can’t) and your goal is to grow as much as possible, you press on.

And with that press on I shall!

T600
P600
M300
GH6iu
Labtus10iu
Rapid 5/10/10iu

AM BP: 116/70
AM FBG: 4.3

26/01/2024

Bikini Athlete prep so far and is the first athlete competing this season!

10 weeks between photos averaging a 1% loss per week.

Average calories a 1.7k per day, cardio at a moderate 37 mins p/ day on average, steps set at 10k with no drop in the log book since the start of prep.

Anticipate this set up along with a refeed over the weekend will take Harriet down another couple %. Harriet will be ready a couple weeks early to allow us a trial peak and ensure all fatigue is removed from digging come show day.

Being able to manage bodyweight and the look with minimal expenditure should always be the goal before you enter peak weeks as that is a huge variable to be removing close to a show from a carb loading/ inflammation point of view.

First stop 2bros regional and then onto the pro qual.
8 & 10 weeks out tomorrow.
Game on 🎯

20/01/2024

112kg/247lb this morning

From Monday
T600 (+100) P600 (+100)

New training plan gets underway from next week:

Tues - Chest Focus Push (with Tri+Delt)
Wed - Back (No Hip Hinge)
Thur - Quad Focus Legs (with Hams)
Fri - Rest
Sat - Upper (Majority Push/ sprinkle of back with arms)
Sun - Ham Focus Legs (with Quads)
Mon - Rest

3/5 of these sessions being at each week which is something I’m really looking forward to. No signs of feeling tanked from the ratio of t/p and with T now being at the peak for the cycle will begin to add masteron from here to take the MG’s to its peak.

Back later today and legs tomorrow at the open the day and that’ll be another week in the books 📕

19/01/2024

PCA Pro & NPC Bikini Champ / progression over the years 📈

Game plan locked in for the year ahead and an exciting one it’s going to be 🎯

14/01/2024

Less than one year working with
80kg > 81kg

We got right to work with a back focused training block (which didn’t leave the front shots behind as you can see in the second slide!) and into a surplus which resulted his bodyweight getting to 10% higher than where we started with us pulling back a couple times along the way.

Time to dig for a few weeks as we enter an aggressive fat loss phase to enable us to assess the physique to confirm the next training block 📈

An awesome athlete, coach and person with a big year ahead.

11/01/2024

111kg / 242lb

Shots taken fasted after 2 days of rest due to not being able to quite shrug off the flu symptoms but nearly there now so I’ll be back to training tomorrow.

Considering my highest ever body weight is 115kg and looked like a a beached whale I’m excited to see a comparison when I get there in the coming weeks.

I’m still 750mg total assistance p/week less than previous off season cycle with no lantus in play yet which will only add value to the coming month. Blood work being done tomorrow as a check point and then I’ll increase to my peak dose for the cycle over a couple weeks.

When it comes to getting blood work done the more information you can get the better, if budget is a factor I’d recommend a full panel at times where it should be both it’s best (end of TRT/“Health” phases) and it’s worse (when you’re a peak blast).

The markers I suggest keeping an eye on:

Adrenal hormones
Autoimmunity
Cholesterol status
Clotting status
Diabetes
Gout risk
Hormones
Inflammation (CRP)
Iron status
Kidney health
Liver health
Proteins
Red blood cells
Thyroid hormones
Vitamins
White blood cells

2 weeks left of this training block then it’ll be time for a new plan for the months ahead.

For coaching information drop me a DM or click the link in bio.

08/01/2024

“Stop researching every aspect of it, reading all about it and debating the pros and cons of it… Start doing it.”
- Jocko Willink

06/01/2024

110kg/242lb

Training Day Calories 4,500
Non Training Day Calories 4,000

Steps: 5/6,000

Cardio: 100 mins per week HR130-140 + some very funny looking HIIT at the end of each session 5 mins

500T / 500P
GH: 6iu (3iu pre workout/ 3iu pre bed)
Insulin: 5iu PrePre Meal / 10iu Pre/Post Workout Meals

Blood work to be done in the next 7 days, overall feeling good compared to previous blasts where I’ve pushed the primo a lot higher.

Once blood work comes back I’ll then consider next steps with the stack.

Lifts are progressing nicely and as I gained 2kg over Christmas I’ll hold at 110kg over a couple more weeks (unless lift progressing slows down) so my average body weight gain levels out to around 0.5% p/ week.

My plan is to be in a surplus for as long as I possible can before needing to pull back
Posterior session later today and that’ll conclude another week in the books 📕

02/01/2024

97kg vs 91kg
1 year of relentless work from Classic Physique Athlete

Had the pleasure of working with Jake since July 22 but wanted to highlight the last 12 months as what a block of work it’s been 📈

Not only has he built a ton of muscle Jake also went through his first competition prep and handled business to the highest degree bringing an amazing package with crazy conditioning taking 2nd in a very good line up.

Jake is an online coach and Chester based 1-1 PT who’s put in the time and effort to be a great example to those he works with as both a coach and athlete.

2024 will no doubt be an even bigger year for him and I can’t wait to see it unfold.

29/12/2023

Almost a year to the day with Max and what a year is been.
90kg vs 88kg

Just two KG difference and total shift in body fat: muscle.

There’s grafting and there’s Max grafting. Due to work (which also requires a lot of travelling) it’s 4am sessions and then into a day of 10+hr work day 🐐

We go with a set meal plan mon-Fri so it’s easy for him to prep over the weekend for the week ahead which is also when he chills and goes off the meal plan.

We’ve mapped out the plan for 2024 and will be another year of success no doubt.

For coaching information please click the link in my bio.

29/12/2023

That first check in after Christmas
Weight: 110kg/242lb (2.5kg+)

It can be a difficult one now the past is the past but it’s so important to remember that the plan and process is waiting and before you know this will be a distant memory. So if you are still in chill mode until 2nd January do keep on enjoying yourself and be present.

Having a chance to relax and step away from the process from time to time I feel is beneficial for long term sustainability, an opportunity to be present with family, loved ones and friends but above all else being happy.

That said for back to plan today so we’ve thrown the remaining chocolate out of the house today because if it’s in the cupboards realistically I’m not going to have 1 chocolate a day for the next 6 months, I’ll just eat it all 😂

Hope everyone had a great Christmas 🙏💜

Lewy Blackmore

17/06/2024

19/02/2024

13/02/2024

10/02/2024

07/02/2024

05/02/2024

02/02/2024

26/01/2024

26/01/2024

20/01/2024

19/01/2024

14/01/2024

11/01/2024

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