[Ben]

Happy Friday!

Lovely sleep last night even with the 5am wakeup. Was in bed just before 9.

6-2pm shift. Evening PT.

Also got a work dinner with few lads as they know im leaving which was very kind of them. Upper body today, cant wait. Every day is clockwork and im grateful for it. Lets get it

Upper.

Hanging Leg raises 3x

Pec fly 3x

Smith flat press 2x

T-Bar 2x

Lat Pulldown 3x

DB Side lat 3x

Cable curl 3x

Tricep cross body ext 3x

insta - benmoncoach

[Ben]

Rest day today

82.6kg this morning. weight still down due to water loss.

Appetite back to normal and back being hungry haha. Sleep was very good.

Todays wind was like a hurricane lmao so almost got wrecked by the wind.

Check In feedback was very positive which i am pleased with. Food still the same, no cardio still. Coach says he wants body compisition to stay very similar so im assuming theres no need to add anymore food.

TMINUS 3 weeks exactly.

insta - benmoncoach

[Ben]

hello hello

Spike drop of weight the last few days due to stool issues which i wont go in more further detail but it made me quite dehydrated and lose water so ive just been focusing on refilling electrolyte and water balence

Had a leg day today which felt okay during circumstances but we got it done.

Did my last session with one of my 1;1 clients which was upsetting but we ended up well. Morning classes i did today also.

T Minus 8 days untill i move out!!

Legs

Hang raises 3x

Kying ham curl 2x

Leg ext 2x

Hack squat 1x

Leg press 2x

Calves 2x

insta - benmoncoach

[Ben]

Morning!!

Was abit ill over the last few days but feel better now.

83.2Kg this am. Upper body today and did my check in shots today. Really happy with them and at a stage where i can pinpoint the progressions and see what is changing.

POA for today is eveing PT and class. Setting up things to sort out as im about to move country.

Food is still the same, ill wait untill tmr to see the verdict.

T Minus 23 Days, lets fuvking go!!

insta - benmoncoach

[Ben]

Your mindset is that you are ‘Deeply motivated, driven and passionate about the routine’ and you want to see how much you enjoy the process. So go for it, give it everything you have, step on stage and then make a decision as to whether you want to continue competitively or just bodybuild as a hobby/way of life. Don’t overthink this.

Absolutely.

Ive not been thinking about whatll be the end product both mentally and emotionally in a repetitive way. Just day by day actions! Yeah ill do my absolute best not to overthink the bigger picture.

[/quote]
Don’t mistake my comment for “you must win at all costs”

I simply responded to what you asked. Should you try and enjoy it? Absolutely! You’re already a realist. Do you HAVE to enjoy it? No. If you go through this and find it isn’t your thing, no biggie. You’d never know if you didn’t try it.

Like you say, it didn’t shake you off, and that’s the place I’m coming from above.[/quote]

100% man, I think it may be the awareness of all avenues to this game. If im loving it at the present, then may aswell give it my best shot!

insta - benmoncoach

[Ben]

Your mindset is that you are ‘Deeply motivated, driven and passionate about the routine’ and you want to see how much you enjoy the process. So go for it, give it everything you have, step on stage and then make a decision as to whether you want to continue competitively or just bodybuild as a hobby/way of life. Don’t overthink this.

Absolutely.

Ive not been thinking about whatll be the end product both mentally and emotionally in a repetitive way. Just day by day actions! Yeah ill do my absolute best not to overthink the bigger picture.

insta - benmoncoach

[Ben]

Hiya Ben, are you working with a coach for your prep? More time is better than not having enough. Ask your coach about timelines and they should be happy to explain the reasoning behind that duration. Preps can be planned out a number of different ways and so seeing a longer duration isn’t alarming imo

Yes !
We discussed and was similar to what I was speculating.
It’s not to bury ourselves into the ground and be ready without being tight on time

Agree with both of you two 👍

insta - benmoncoach

[Ben]

83.2kg this am.

7am-10am PT floor and attended a mate compete in a Fitness race

Fantastic Upper session yesterday and really good lower today. Todays RDL set was quite meh but is what it is. Rest of lifts was progressed and improved.

sleep was great overall, Appetite is still great, licking all bowls clean haha.

Back is in bits after yesterday haha, the small cues i added worked immense.

A good rest day needed.

insta - benmoncoach

[Ben]

Hi Ben. Good to see you on here documenting your first prep. You’ll learn a lot from this experience, and hopefully, if you get the bug, you’ll keep progressing and improving over the years to come. Any questions, then post them in the forum, otherwise I’ll keep following along.

Thanks alot Clare! 🙂

insta - benmoncoach

[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