[Ben]

Morning!

83.2kg this am followed by 3 rounds of vacuums.

6-2pm shift today followed by an Upper sesh.

Well needed rest day and ready to attack. 8h sleep last night with feel of great energy at waking.

Have an online pose coach session booked on Monday which im buzzing about.

Details.

Pec Dec, 1×8-10, 2×12-15

Flat Smith Press, 1×8-10,1×10-12

T Bar , 1×8-10, 1×10-12

Lat Pulldown 1×8-10, 2×12-15

DB raises, 3x

Cable curl 3x

Tricep 3x

Hanging Leg Raises (before workout) 3×12-15

insta - benmoncoach

[Ben]

Hey Ben ,
Here just to say hello and follow your log as you approach your first prep . Must be exciting. Also just a reminder, If you need anything you can always ask on the forums

Thanks for popping by man , will do 🙂

insta - benmoncoach

[Ben]

Whats good.

83,1kg/183.2lb this morning. Rest day today with a great 3 days of PPL this week. Progressing well and execution in great spot. Recovering great so still aiming to always push better.

Got great feedback with this weeks check in so i am chuffed. Filling Up Nicely.

We have actually got our Official Prep date start. 26th Feb 2026.

Another week of greatness. Lets go

Hi Ben, was wondering if you have an instragram / tiktok – might aswell post there and not just on the forum if you’re not already doing that.[/quote]

Hey bro, yes I do!

I post daily on my instagram with prep, tips, my journey/routine.

insta - benmoncoach

[Ben]

Whats good.

83,1kg/183.2lb this morning. Rest day today with a great 3 days of PPL this week. Progressing well and execution in great spot. Recovering great so still aiming to always push better.

Got great feedback with this weeks check in so i am chuffed. Filling Up Nicely.

We have actually got our Official Prep date start. 26th Feb 2026.

Another week of greatness. Lets go

insta - benmoncoach

[Ben]

I personally always kept the same food sources off season and prep, only the amounts varied. Did this for literally 10+ years lol.

If the foods you’re eating digest well for you and you’re seeing progress then there’s no real reason for change.

Thanks everyone !
Yes the foods all sit great with me and made a great system of it.

insta - benmoncoach

[Ben]

Happy Monday!

82.5kg this am with fasted 3.5k steps.

Push Day today and always ready to attack. Well needed revovey day yesterday as lats and legs were in bits. Im always pushing how much more my body can tolerate with the new cues and execution I have gained. T minus 5.5 weeks till prep starts.

Push Details.

Hang Leg raises 3x

Lying cuff raise 2x

Pec fly machine 2x

Incline Press 2x

Machine flat press 2x

Dips 1x

Tricep pushdown 3x

Cross cable tricep 3x

insta - benmoncoach

[Ben]

Thanks everyone !!

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[Ben]

Morning Guys!

82.3/181lb this morning.

Filling up nicely with the food push. Had a great rest day and have Upper on the cards today.

Just had my meal 1 there with fasted 4k steps.

Training Day Food.

M1. 125g Oats, 15g almond butter, 40g whey, 200g raspberries.

m2. 100G banana, 180g 5% mince, 150 dry bas. rice, 75g veg.

M3. 150g Bas. rice dry, 180g chicken breast, 75g veg, 20g raisins.

m4. 300g Potatoes, 180g 5% mince, 75g veg, 100g apple.

M5. 250g 0% greek yog, 10g whey, 70g cor, 30g dark choc 85%, 100g mixed fruit

insta - benmoncoach

[Ben]

82.0kg This morning
Had a well executed pull day yesterday so I’m very happy with that !

Got my check in feedback this morning and very happy to hear what he has said . All moving well !

I restocked all my supps just so I won’t run out when it’s closer to me moving country.
Slept great last few days . Had about 8.5h last night and weirdly woke up wide awake at 11.45pm which was odd but went sound asleep after

Leg day today so I’m ready to fully attack this!
Session

Hanging leg raises 2x

Ham curl lying 2x
Quad ext 2x
Hack squat 1x
Leg press 2x
Calves Standing 2x

Let’s go ! Another new day to progress
Everyday is the same but everything is happening too

insta - benmoncoach

[Ben]

Happy Monday!

81.8kg/ 180.3lbs this morning. 3x 30s Vacuums.

Well rested rest day. Sleep was under 7hr due to last min work changes but is what it is.

Have Push Day on the cards today!

Will be at a different gym too, so be interesting how itll get on.

Ready to attack the week, lfg.

PUSH DETAILS.

1. lying cuff 2x

2. Machine Fly 2x

3. Incline Smith 2x

4. Machine flat press 2x

5. Weighted Dips 1x

6. Pushdown 3x

7. Cable cross body ext. 3x

insta - benmoncoach

[Ben]

Happy Sunday!

81.4kg this morning.

Did lower 2 yesterdays. Implemented more cues into training and can definitely feel it haha. Rest day Today.

8h Sleep last night. Great energy waking up this am.

Ive also made sure to finish my water intake 2h before i settle into bed just to improve quality and not have any disruption.

Yesterdays Session Details

1. Seated Ham Curl 2x

2. Rdl 1x

3. Lying Ham Curl.

4. Hip Thrust 2x

5, Leg Press

6. Calves 2x

insta - benmoncoach

[Ben]

Afternoon!

81.1kg this morning. 3x 30s Vacuums

Upper Day, bump of food has already seen progress in lifts. Great session overall, starting to use cable fly recently instead of pec dec and have had better path and control with cables so I may continue going with it.

Great sleep last night. 8.5hours. Wake up at great buzz.

Happy Friday!

Session Details.

1. Cable fly 3x

2. Smith Flat Press. 2x

3. T Bar. 2x

4. Lat Pulldown. 3x

5. DB Side laterals. 3x

6. Cable curl. 2x

7. Tricep Rope Pushdown. 3x

Core: Hanging Leg raises, Cable Crunch. 2x

insta - benmoncoach

[Ben]

Morning or Afternoon Everyone!

Woke up at 81.3kg/179.lbs this morning. Little bump up since more food was added yesterday as i have been same bodyweight for past 10 days.

Rest Day today, legs battered from yesterday haha.

RD Meals As from now

M1; 120G Oats, 40g whey, 20g unsalted almond butter, 100g raspb.

m2: 150g sourdough, 200ml egg white, 3 L egg, 75g veg.

M3: 100G Raw weight Bas. Rice, 180g chicken breast, 75g veg, 10g almond butter.

m4: 500g potatoes, 180g mince 5%, 75g veg, 100g apple.

m5: 20g 80% dark choc, 60g COR, 250g 0% greek yogurt, 15g whey.

3430kcal.

insta - benmoncoach

[Ben]

Week Update :

BW: 81.1KG

Food : TD 3719kcal , 264g P, 542g C, 55g F. NTD: 3437Kcal. 269g P, 435g C, 69g F.

Cardio: None

Steps: 10k

Training: PPL R UL R.

Water: 4L

Salt: 9g Pink Him. Salt

insta - benmoncoach

[Ben]

Hiya Ben, I wish you all the best with your first shows! Let us know how you get on and if you have any questions throughout the process.

I agree with many of the others above that environment matters, and you sound as if you’ll be in a good spot to crack on and will manage well. I love what Marc mentioned. A lot of great athletes can get shit done even with external stressors and environment ‘against them’. If your mindset is in the right place, I have no doubt you’ll have a great experience for prep. I find/found prep quite transformative for myself and clients.

Thanks alot

Yes that is something I am going to do now.

Try doccument as much as I can here

insta - benmoncoach