Tales of the Welsh Dragon

The Welsh Dragon Vrs Dragon Slayer- Flex Magazine (October)

2009-08-18T16:03:00.000-07:00

Today i arrived home from a hour of cadio to a box waiting for me in the mail, Shina having signed for the box knew what it was and so did i.

We get boxes/ parcels sent here regularly but this time the return address was Weider, this is rare thing to our home.

"Baby what is it" she said.

As i opened the box up, i seen the New cover (No Photo) for the Flex Magazine, it literally jumped out the box into my hands, let me say its freaking awesome great job Chris (Art Director)

Rich and i done this photoshoot back in February, I had a 2month lay off after the Olympia and had been in the gym just 6 weeks prior to this shoot, in all honesty i nearly pulled out, but now seeing the photos and how they come out. I'm happy i didn't!

We shot with "Mr Hardcore" Kevin Horton in a real fly on the wall workout, all weights seen, reps, sets are Genuine even from the quotes which is cool to see and read.

As you can see in the pics i posted, everywhere we go we have a blast Rich is a very driven person, but hes also one the boys, hes more than my boss but my on-road training partner, mentor, business adviser and big brother.

Check out the NEW October Issue- out now!

Battle Scars......... Every year- everytime!

2009-08-15T11:11:00.000-07:00

Graphic Photos

Around 5-4 weeks out of every show since the age of 19, i start getting these bad boys blistors- they are my war scars and show my homage to the sport of Bodybuilding, they show my hours and hours of pounding cadio, in the rain in the sun, and back in wales sometime snow, it was ironicaly the weekened of The Europa Super Show, the show i won this time last year where i noticed just how bad they had got the last few weeks, to be honest i didnt really pay attention to pain as in

bodybuilding you tend to ignore the small little aches and pains, and in this is the case with these. it was my show room mate Gaspari's own Joe Vogley VP at Gaspari Nutrition that said to me "what the heck are they" that we took a photo for the you guys on this blog.
As you can see i just got in from a hrs worth of crazy cadio and was still soaking wet.

Well heres the pics just for you..... i hope your all eating at this point! lol

Neil Hill (Yoda) and 5wks out from Atlantic City Pro

2009-08-10T13:43:00.001-07:00

Today i took some pics and sent them over to Yoda (Neil Hill) he called me up from his hotel room in Tampa- where he has two guys in this weekends Tampa Pro show and said "mate, your fucking bang on, your ahead for the Olympia and bang on for the Atlantic city"
To me that so much piece of mind.

Neil is a nutritionist who has stood on the Pro stage unlike others and practiced what he has preaches. Check out his conditioning and Posing routine from the British Grand.

Ive been with Neil since i was 19 and believe me when i say hes as straight as they come never mincing his words. If you look like shit believe me you will hear it, if you look good you know it, and if you look great well lets just say he goes nuts...
Those who work with him will know what I'm talking about. He as passionate as they come. I owe alot of my success to him, he more than my nutritionist hes also a life coach, big brother and a lot of times physologist! lol

Again the saying the proof is in the pudding, (with himself leading that way as seen in the youtube video) and why, one of many- many reasons why he keeps on turning out champion after champion.

8 weeks out

2009-07-26T13:31:00.000-07:00

For those who follow my blog (true fans) here's the first and only photo that's getting out....8 weeks out!

Ive been on phase1 of the diet since i arrived back from our honeymoon, the last few days (4days) Neil has added 20mins of cadio in the morning.

Im growing into my diet, and unlike last year were i done a Keto type diet im going back old school and doing what i always have done-
High Protein
Med Carb
No/ very low fats

My weight from the Cruise two weeks ago is around the same if not, im a lb or 2lb heavier that goes to show you, yet my condition is totally different, I'm responding greatly to the new diet change all the macro nutrient's Neil has added in i feel along with Neil (Yoda) that i will be growing all the way up until around 5weeks out from the Atlantic city.

Roll on 8wks time!!!

Honeymoon

2009-07-15T10:13:00.000-07:00

10 weeks out from the Atlantic city- i finally had some time off where i had nothing booked or sponsors had booked me in on, when your used to traveling each weekend i looked for a nice relaxing few weeks then i got thinking........

Bodybuilding is such a selfish sport that it was high time that we went on our long deserved honeymoon, myself and Shina have been blessed to see the world since our wedding but yet call anything a honeymoon...... We have not.

I spoken to Yoda (Neil Hill) he was very happy at where i was at this far out, so i decided to surprise Shina and book a mini 5 day cruise to the Mexican Gulf.

We set sail from the Port of Mobile AL we got there the night before and met up with our Friends and fellow Gaspari Athlete Will and his wife Jen Hamilton

We set sail at 4pm this was our Itinerary
Day One- Fun Day At Sea
Day Two - Progreso, Yucatan, Mexico
Day Three- Fun day At Sea
Day Four- Cozumel, Mexico
Day Five- Mobile, AL

This is what ive longed for a nice relaxing Holiday, it was great Shina banned me from my phone use only to be used morning and before bed, it was hard day one but quite frankly i didn't miss it at all after that as you can see!

The Port of Progreso, Mexico

Eating at one the beach side restaurants-
Nicest Salsa and Chips ive ever eaten, thank Goodness this was my cheat day as i ate about three baskets.

Shina dared me to eat one these Habenero peppers......... No one dare do this!
Shina is half Hispanic and she dare not eat these but here Gran who's full blood Mexican eats these bad boys raw!
This Welsh boys eyes watered for about a hour straight.

The Loch-Welsh Monster!
The girls were amazing the best was i haggled the price down to $10 for a hour massage for TWO PEOPLE!

Jr Nationals- Canceled flights but a great ending!

2009-06-22T09:41:00.000-07:00

Having supposed to be in Chicago on the Friday- heavy winds and crazy weather forced all flights to be cancelled for the day, i got there around 12pm but friends (Olympus gyms members) had been due to fly out at 9am poor guys n girls had been there since 8am, needless to say there was many disgruntled people, even though i was pissed i was going to miss my boys in the prejudging, as soon as i started to hear storeys- of missing international flights home or honeymoons my little moan was irrelevant.

I got into Chicago and headed straight to the hotel to seek out Neil and the boys, Neil called up Sean and Rich into his hotel room and let me just say photos don't do these guys justice seriously, the natural light made everything stand out, i wish i had a camera in fact we all did, they were sliced and diced, I'm proud to have witness the full transformation as there training partner.

Sean Barber (magnum) 10th Heavy Weight class

Richard Burk (Brick) 3rd Place Light Heavy weight class.

We all went out for Pizza after the show i ate nothing but a lil bread as i hate pizza,

(never have liked it) this wasn't my night and the boys tore that shit up like it was going out of fashion.

Sean ordered this bad boy pizza got to be one the biggest ive ever seen and ate all of 2 slices! LOL

Some Misc photos that fans send to me from the show....

Leg Day- Olympus gym 4wks out from Jr Nationals

2009-05-27T22:06:00.000-07:00

Todays leg workout-

Leg Extensions- 6sets x 20reps (weight goes up)

Leg Press- 8 Sets x 20reps (plate aside added each time)

Leg Press- one complete set is none stop 10 reps a plate drop each side until 160 reps are done.

Single Leg Press- 3sets 10 reps per leg

Walking Lunges (own body weight) 50 steps 25up and back x 3sets

Training partners-

Sean Barber Owner of Olympus gym

Richard Burk General Manager Olympus gym

Both 5 weeks out from Jr Nationals

Racking up for another crazy drop set

Deep- Knees to the ribs!

Push it out Sean lets go buddy!

Richard Burk- Huge Potential, 25years old.

Sean Barber

Both guys are working with "Yoda" Neil Hill as you can see they both look great and well on track for 5wks out.

Scotland what a GREAT trip!!!

2009-05-17T17:22:00.000-07:00

Ever since i won my pro card back in 2007 Davy McGrath has been trying to get me upto Scotland to guest pose.

Last year i got double booked where i guest posed at the Jr USA, Davy said okay let book it in for 2009, a year to the date he honored his word as did.

Myself and Shina left from Birmingham int airport to fly up to Scotland, We arrived in Glasgow and was greeted by Davy himself, those who have met Davy will all attest that hes a HUGE bodybuilding fan, family man, and has so much passion for Scottish Bodybuilding its unreal to see.

After all the days problems in airports (to much to list all mainly bags allowances) it was good to have a few hours to rest. As it was still reasonable early in the morning to early to check into our hotel, we headed to Davy's house there i got to meet his lovely with Aubrey and his family myself and Shina were treated to a few home comforts that i had not had in a few months namely so a good cup of tea, i took a quick nap on his sofa (sleep anywhere) eat and got all our bags to check in to our hotel.

We had a few hours just to chill out and relax then Davy picked us up to show us around his village and of course his famous store- PlanetBodybuild

I needed to train and myself Shina and Davy then set off to the gym. (Photos post training) i made sure i did my best to kill off poor Davy judging my his sweat, next day moans i done a good job! lol

The next day we head up to the Highlands passing many great sights again the camera wasn't near but we seen the Scottish Castle and the monument of William Wallace (yes the guy from Brave heart was not a myth)

We head up to the Highlands as World Natural Female Bodybuilder champion Vicky McCan wanted us to visit her gym shes has alot of strongmen/ power lifters and Bodybuilders come out that gym, the trip was a 3 hour trek in typical Scottish weather (rain) but the arrival we received and gym atmosphere far made up for the outside reflection.

Some shots from the gym Body Academy.

(That was the biggest shirt they had- im not a tight top guy)

Shina and myself were given a car to drive around and sight see, the buildings and there detail is amazing.

Unfortunately not many pics were taken but i just want to add that Scotland beauty can not be seen through the eyes of a camera you have to experience it for yourself to see just how amazing that part of Scotland really is.

This was a Abbey right across from the Venue of the bodybuilding show on that day one the Scottish Army shoulders was getting married all the grooms where dressed in there Scottish kilts.

Scotland- 18weeks out

2009-05-17T10:41:00.000-07:00

Im now 2 weeks in to phase one of my offseason to the show, the plan is for another 1o weeks of heavy offseaon then start changing things around.

Ive been working with Neil Hill- (Yoda) since i was 19 and in all the years ive been with him, ive never had him take total control of my offseason, not sure why we just never sat down and talked about it, this year i deciced to ask Neil to do all my offseason- His answer "its about bloody time mate"

Neil had me eat so much more food from different varitrys of Proteins sources- Carbs and alot of fruits. I wont digress his diet as this is what his is fortie but let me tell you ive never grown so fast ever. Honeslty i went from 212lbs arriving in the UK to leaving Scotland at 225lbs in 15days, the on stage photos i was 218lbs so phase one with 2 weeks has added 15lbs of weight to my frame.

Below is the guest posing filmed by a fan from the show.

No rest for the Wicked!!!

2009-04-30T19:11:00.000-07:00

Well where do i begin on this, ive not posted for sometime as ive really had no time to sit and do this, i feel i spent my last few weeks, hmmm.....hold on months in the airport, what time i have had spare, i spent with the wifey and as you guest it ive spent it no where near a computer!
I was banned! ;)

When i say ive been here there and everywhere i really have, ive seen several time zones in as many days as i had seen in months, do i sound like im moaning???

Hell no........ im so blessed to be doing what i do, representing sponsors such as Weider and Gaspari Nutrition and travel the world.
I love what i do...........

TRAVELING-
I must confess traveling has been hard on my body, i have faced many challenges in these last few months, and the term Rookie certainly can be pinned on my back as i made ALL the first year Rookie mistakes.
Traveling on the road is no easy feat, now bare in mind this is coming from a guy who is used to traveling back and forth to his home land of Wales, which might i add is a 24hr round trip to the front door...... No BS!

2008 Shows

Since winning the Europa super show 202 and placing 3rd in the Olympia 202 add in that word again ROOKIE of the year title- my stocks have gone up, and so has my work load/ travel, i have so much respect for the seasoned pros, us as fans only get to see the final product be it a guest posing/ store appearances or a them on stage in a Pro show, but what we don't think about is these guys are on the road in some cases every weekend.

I have had this dose of Traveling, and as i said above this has taught me alot, of what to do and what not to do- a coarse in Pro 101........ flights- delays- packing a head on meals and then throw your training in at what ever time u can fit it in.
That's Life as a Pro.....!

FIBO- Germany

2009-04-26T21:22:00.000-07:00

Everyone seen some pics of the FIBO floating around i just wanna show you some photos behind the scenes other than typical booth and on stage shots.

We arrived in Germany on Thursday- (myself and Shina) on landing i was one the first off the plane behind the first class passengers, as i head for the exit BANG i was grabbed by customs officers, again.... Gees!!!!

Now bare in mind this flight was full of Bodybuilders several big name bodybuilders who out weigh me by 60lbs in shape, 80% them were in tanks now here i was tshirt long pants, and still.
Long story short- they tried to tell me that my Vitamin C was banned also my 8 sample packs of Super Pump after a very heated argument with the guys with English skills of three words- No- Banned- go.
I did just that but grabbed all my stuff they tried to take off me and walked away, and no they never came after me maybe it was my welsh accent that scared them off but i illegally smuggled super pump into Germany....... wow!

After throwing our bags in the hotel then meeting up with Rich and Liz (Gaspari) and telling them our storey, which they thought was extremely amusing, i went in search of a gym to train at, not sure what hours Germans work on but this town was a ghost town.

Myself and Shina decided to go for a walk- around the down town of ESSEN still in search of a gym, Shina took some pics of the streets and as you can see from the pics its very European-esk yet Americanised, we wanted to buy some German memorabilia but everything was closed.........

We finally found the gym......................On the door the gym was already open but i guess we must of selected a national lay in bed day as you can see from the photos, im waiting for it to open to get a early session in before heading over to the expo.

Doing what i do best!

Australia

2009-04-18T22:03:00.000-07:00

Gaspari Nutrition Australian Tour

I arrived in Australia after a crazy flight a total of 26hrs round trip.

When i landed i was welcomed by a team of Customs officers with Dogs checking all us passengers coming off the plane.
This wasn't my first trip to Australia, i came here in 2001 on a rugby tour which also happened to be the same time as the foot and mouth scare, i remember then having to take of my shoes and scrap any visual mud on our shoes in a bag, sounds crazy and it was....

I grabbed my bags and headed to clear customs those who know me, know im a cheeky lil bugger, i tried to hide and smuggle in my food through, (heck its to dang nice to throw) so i could eat what i hadn't on the plane, that plan failed big time i played the dumb card and said i needed it as i have low blood sugars but as far as they were concerned, i was on my own and good luck if you drop here then welcome to Oz, to top off that i ended up having to wait 30Min's for all my bowls to be cleaned out before i could clear!

With all that said it just goes to show you how good customs are at there job keeping all the bad guys out and also the food smugglers! lol

My hotel was Star City Hotel & Casino i had a fantastic suite with a full kitchen and panoramic view of Sydney Harbor bridge where i could see all the boats and cruise ships coming in and out.

Lee Priest-
My Trip to Aus wouldn't be complete without bumping into there BEST Bodybuilder and one my idols yes still and and someone who really inspired me in getting into this sport as a kid. Myself and Lee had a blast this guys so funny i found myself walking off my booth just to hang out he and his lovely new wife had me in stitches they both as bad each other and were cracking on me himself wife and the fans all in good fun of course!

Myself and Lee Priest messing around.......... He asked me about my calves and i said yes implants!

Fans
The Australian fans didn't disappoint they came out in there droves, although i must say that for as big as this show was there was no advertisements on what Pros or Athletes would be there, even i was discovering that my fellow industry friends had made the long ass flight namely so Christian Boeving(VPX) and Julian Greaux (BSN) to name a few, but what fans found the Gaspari booth was fun to see people expressions and shock when they seen me here.

My off season has not yet began, and boy do i feel it.
As many of you know i have been taking a big break to detox my body ready for the next few months, i feel small and constantly flat, alot can contribute to my life on the road these last few weeks plus my training has been hot and cold and on this trip, finding myself training when my body clock was still telling me it was 3am.

Im still holding decent size and condition and even though my appetite has gone bad again im eating enough to keep me holding a good luck until i go into Phase One which will start in 6 weeks. I was asked to hit a few shots for the fans as you know im all about you guys!

My Trip to Australia was amazing and ive been invited to come back and next time visit New Zealand, and as im a big Rugby fan also i will be back, oh and next time im gonna eat my kangaroo!

As i love eating different meats and food from around the world it was on my list but each time the days day was over it was time to hit the sack. oh well as i said i will be back!

NEXT

I leave from Australia to fly to FIBO Germany YES how mad is that a 26hr flight to only jump on another plane in less than 12 hours of being home for an addition 15hrs.........no rest for the wicked the saying is, Essen here i come.

NPC 2009 Vancouver USA

2009-03-30T11:34:00.000-07:00

I just got back from the NPC 2009 Vancouver USA in Washington State on March 29th.

Promoter Frank Bohm runs a great show and i was very well looked after from the time i was picked up to the time i left.

My host Alex (Webb) was a few weeks away from competing at the Emerald cup and was looking as big as a house, he picked me up from the airport we ate threw my shit into the hotel and trained. Having sat on a plane for 7hrs i couldn't wait to land believe me it was one them flights where u keep checking the time/ clock and it seemed to never end!

The show day i just chilled out and ate and trained, when i got there, the foyer was packed out, i was thinking darn its intermission, i quickly set up, only to soon find out this was the amount of people at the show just hanging out, this was evidential when the intermission did happen as this place was really packed out.

It was great to see my girl "Stealth" fellow Gaspari Athlete Tanji Johnson and Co Promoter of the show, plus Kill (Alex) my host in the gym with a few workouts, i did receive a text off him a few days later saying bro i was sore everywhere for a few days after you left- in his own words "Flex you killed me" i said back "bro that's how us welsh boys train mate!"

Dragons Den hits TN

2009-03-15T21:04:00.000-07:00

Dragon Den

Mens Seminar

On March 14 the second Gaspari Nutrition's Dragons Den made its way down to my home gym of Franklin Athletic Club- TN, this is where my smoothie Bar is located FlexNshake.

The doors opened at 12pm and we didn't close until 7pm, people drove from all over TN and surrounding states AL- MS- GA but we had one car full of guys drive from Indiana which is 10 hrs away!

Womens Seminar Poster

This event took place a week after the Arnold and we worked hard to promote the event all over, my staff and my wife done a great job on this, this was very evidential when we had an attendance of 300++ people!!!
Those who didn't turn up missed out bigtime...... everyone who came all ask whens the next one? On that note stay tuned!

300++ People all packed in to the opening Seminar.

One of the five groups who i took during the day.

Mariza Prince & Gina O rocking the ab work during the women's seminar!

Winner of the SuperPump Challenge

Flex Magazine Cover

2009-02-20T13:05:00.000-08:00

My First International FLEX Magazine Cover

Christmas Eve Shina and myself returned home from a crazy day at the smoothie bar to see a Fed Ex parcel sitting on the door step, upon opening it i had no idea on what it could be other than the possibility of a last minute Christmas card, i opened it up and pulled out the sleeve inside, pulling it backwards and seeing the ad on the back of the mag i was still working out what it was and who would sent this, as the front was facing Shina her face light up and told me to flip it around, needless to say it didn't hit home at first thinking could this be a joke from one my boys???

Then all set in it wasn't....it was.... The cover for the next issue.

As a kid i remember buying my first FIRST Flex Magazine, never to think i would one day Grace the cover 10 years later.
I couldn't of asked for a better start to my first Rookie Pro year with it all ending with this Cover, i will sign off by saying somewhere out there someone else is buying there first Flex magazine as i did 10 years ago and i only hope i can inspire them also to become all they can be just as my first issue did.

Best wishes

Flex

Save as Draft

(Taken from Flexonline.com)

By popular demand I'm here!!!

2009-02-16T10:39:00.000-08:00

Why don't you have a Blog Flex?
A fan asked me this question just a few days ago, to which i replied "im working on it, should be up soon" Shamelessly i must confess ive have said this countless amounts of times and never got around to it, with all intention of doing it something would always take place of this, ultimately you guys my fans mean alot to me and over the coarse of time have missed out on alot and that im sorry about.

Better Late than Never!
It was when i took a back step on the world i live, that memory's of these very same blogs/ journals give me great enthusiasm. Climbing the ranks to all way back to Training as teen, they aspired me to be all that and more in this sport i love, giving me extra drive and more so a insight to the life that these top pros live.

Now I live that Life........!

I can remember back in the day when i would sit and surf for hours, during this time i would read/ follow what the Pros of yester year what they were doing, how there training was going, fans they met, what shows they were doing and where they were going on there worldly travels.

So here's to my first post of many, to aspire many as others did to me, so here's to giving back.........!

Become Your Dream
Flex Lewis