[Ben]

Thanks everyone !!

insta - benmoncoach

[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

[Ben]

Thanks guys!

wasnt an issue thats been on my mind but more of a consideration

insta - benmoncoach

[Ben]

I’ve made the biggest progress when I moved out of my country.

I was then able to just focus on myself, less distractions.

Yeah mate.very true! Also Its another thing to work on without needing to completly wire my brain on prep that could lead to higher stress

insta - benmoncoach

[Ben]

It all depends on if it causes you any issues with day to day ? If it doesn’t

Your good don’t over think it

It wont. All ill be is just more isolated without the space i have currently. Id say its all good!

insta - benmoncoach

[Ben]

Upper Body Today 25/11/25

Morning weight: 79.9kg

Killer session as always. Smith Press and t bar especially felt really good. Performed well. Slept well last night with a great well rested rest day.Energy is great, grateful today with my journey.

Had check in pics today too

Finished up with my 25min Incline walk.

1. PEC FLY

1X9-10, 2X10-12

2. SMITH FLAT PRESS

1X8-10, 1X10-12

3. T BAR ROW

1X8-10, 1X10-12

4. LAT PULLDOWN

1X8-10, 2X10-12

5. DB SIDE LATERALS

1X10-12, 2X12-15

6. CABLE CURL

3X10-12

7. TRICEP ROPE PUSHOWN

1X8-10,2X10-12

insta - benmoncoach

[Ben]

23/11/25

AM Weight: 80.1kg

Legs A Today, First two movements had rep and power increases. Overall session was sick, quads in bits post and finished with 25min Incline Walks 15inc 5.5kmh.

Legs is what i need to improve and come up the most in, every session i give my absolute fucking full intent with.

1. Ham curl

1×10-12,1×12-15

2. Leg Ext

1×10-12, 1×12-15

3. hack Squat

1×8-10

4. Leg Press

1×8-10

1×10-12

5. Calves

2×12-15

insta - benmoncoach

[Ben]

My name is Ben Mongey

19 Y/O and a new joiner to the TBJP site and learned alot of stuff so far and gotten great advice.

I am currently at a diet phase (Week 7/9) and back to a surplus for the next good chunk of months before comp prep starts.

Really fucking excited for this journey and about 18 weeks into this initial road to stage journey and learned alot about myself, mindset and especially my passion towards this.

I am a fairly new Personal Trainer and Online coach and getting great insight by that side of things too!

I will try be doccumenting this journey as much as I can and try get as much insight as i can.

Hi Ben!

Very cool to have you joined the sites. Curious to follow your log![/quote]

Hey man I appreciate you stumbling by!

Saw your one too and gave me an extra boost to give logging a craic

insta - benmoncoach