[Ben]

80.8kg

30 mins cardio & fasted 3k steps approx.

Had Upper Today, was pretty shit session iwl. Prob due to my stress and yesterdays stress. Sort of calmed down today but decided to delete all socials for at least a month. And having a meeting with an advisor next week.

Really cant afford to act out and be extremely cautious and stressed on prep, so this has to be managed.

insta - benmoncoach

[Ben]

80.8kg Prep low.

Rest Day.

Fasted 6k steps around the river early this morning 6;30-7;30am. Was very peaceful. Definitely gonna be apart of the sunday routine.

Legs is in bits after yesterday, well needed , WE ARE BACK PUSHING, NO NEED TO ADJUST.

Did posing practice this morning and iwl i think another push is due, not emotional panic or anything but its 18 weeks now not 24+ weeks , its time to hit harder, i feel fresh, hunger is low but i am hungry mentally for change, I have untill wednesday to see when changes happen with check in. Hopefully 80.5kg then???

Non prep update: I had quite a rough week, its now May, i moved to Aus in mid feb and i feel like ive done fuck all. PT here is hard and feel embarrased of where im at but also feel like i need to just man up. im trying, i started from scratch, im learning though but its stalling alot. Im doing my drive lessons atm to get my hrs done asap. Ive invested sm of my savings to be able to work here, plus flights back to ireland to compete in september. Its just been so much expenditure and work being very slow. Im trying to get a 2nd job atm but waiting on responses and how i can make it fit PT Class and client times. It will work eventually, my circle and fam is in ireland. I do sometimes feel like a burden and unable to branch out. I am consitently building my online PT and Online journey so im happy with that.

Time will tell, i trying to be positive and not stress but im kinda getting panicky.

Vent over,

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[Ben]

Glad to see you are having a great weekend back training post deload!

Thanks Phoebe !!

Also congratulations to you with the birth :))

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[Ben]

81.0kg.

Fasted one hour walk with pose round practice before m1.

I Should have a drop tmr, i really need to at where i am rn, but i shall not stress.

Amazing leg day today and no blackouts this time lol.

Squat and leg ext weight was up so very chuffed with that. Had a good oul sleep last night too.

Bought a 1kg new tub of whey which i slightly regret buying but feck it, hopefully the appetite comes higher to help haha.

Leg session A

2x seated ham curl

2x leg ext.

1x hack squat

2x Leg press

1x lying leg curl

2x standing calves

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[Ben]

Its great to see the daily posting of how routines going , grafter !!

Love it, will follow along 🙂

insta - benmoncoach

[Ben]

81.1kg

Thought id spike up weight tbh being back into training since taking time off gym since saturday and with train day food. Feel alot fuller already lol

Push yesterday went really good, same numbers and 1 rep up on smith press. I WILL HOLD 2 PLATES IF ITS THE LAST THING ILL DO.

Just had my fasted walk and then fasted 30min cardio, with a lovely coffee.

Had my apple cider vinegar and supps followed with meal 1 30min after.

Pull Today, hopefully itll go better than last week.

2x S/A Lat pulldown

2x T Bar row

2x S/A Cable row

2x Machine Row

3x Cable rear delt

2x cable curl

2x D Handle facing out curl

insta - benmoncoach

[Ben]

81.0kg

we are so fucking back.

Deload done and now ready to push on with a more freshened up body.

Fasted cardio and addiltional 3.5k steps before m1 which i have just eaten.

Have an enquiry call in approx 35 mins, Train and some evening PT.

Want to get a bit earlier wake up times again so that is my goal.

Push details

1. lying cuff 2x

2. incline db press 2x

3. machine flat press plate load 3x

4. pec deck 2x

5. tricep pushdown 3x

6. overhead tricep ext 3x

insta - benmoncoach

[Ben]

81.1kg prep low

last rest day/ deload today, well needed tbh, bowel movement is better while having longer sleep as my body needed it for sure.

It has been a great learning curve about giving effecient feedback to my coach and not just myself and catching things early.

5K fasted steps and hit my 10k at round midday.

Excited to push hard refreshed tmr.

Got check in feedback from coach, said hes happy but expects a big week of fat loss this week or hell have to push more lol.

3-4 pushes already at 18.5 weeks out ffs hahah

fuck it oh well, we keep MOVINNNN

insta - benmoncoach

[Ben]

Thanks everyone !!!

insta - benmoncoach

[Ben]

NEW LOW OF 81.2kg

No report much yesterday but had that accident on leg day with reflection + discussion with coach, that we are going to do a deload.

2-3 Days off training/ no cardio just steps.

Body has felt pretty low blood pressure and weird so ill see how it goes, am still really eager and want to train but ah is what it is.

Ive noticed ive been sleeping alot longer so my body kinda wants this rest.

Bank holiday weekend due to ANZAC day. Have some evening consult with clients thats all.

REST DAY MEAL PLAN

M1.

60g oats

20g almond butter

40g whey

80g raspberries

m2

80g sourdough

200ml egg white

3 large egg

m3

60g jas. rice

180g chicken breast

75g veg

10g almond butter

m4

200g red washed potatoes

180g 5% beef mince

75g veg

100g apple

m5

50g oats

250g greek yogurt 0%

15g whey

20g 85% dark choc

100g mixed berries frozen

all meats and carbs weighed RAW

insta - benmoncoach

[Ben]

81.6kg

later leg day than usual and way too much caffine lol

Heavy and hard leg day and ended up blacking out after top set on leg press hahahaha.

caffeine crash plus ignoring my bodies feeling but eh, push to know your limits ay?

quads were significantly more fatigued and pumped when training. Is what it is got it done.

No work today, had a brunch out with the house share (only had my long black coffee)

Attended ICN Perth show. Classes looked great and very glad to attend/ experience another BB Show in person, atmosphere was great and really did put some fire under my ass but gave me the perspective of how long this game and process is.

insta - benmoncoach

[Ben]

81.7kg

Digestion WILL NOW IMPROVE.

Now fully removing sweeteners, zero sugar drinks and 1-2 days in and already had a good change in bowel movement and quicker gut mobility. SO Hopefully i drop some in next few days lol fingers crossed.

– Evening PT

– Morning class

– Fasted 45min steps

– Pull day.

Pull went great , s/a pulldown felt quite shit due to using a cable and bench. Great momentum today and felt pretty full.

S/A Pulldown 2x

T Bar 2x

S/A Cable row 2x

Machine low row 2x

Rear delt cable dual 3x

Bicep standing cable curl 2x

D -Handle S/A curl (facing out) 1x

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[Ben]

Thanks everyone , ill give an update 7 days later !

insta - benmoncoach

[Ben]

81.9kg this morning.

Had abit of a lie due to shit sleep last 2 nights.

Have abit of stomach discomfort so i am fully removing any sweetners for a few days and just stick to coffee for now.

Fasted Cardio and Meal 1 just done there. Have a Push session which im very looking forward to. Excited to push hard on the plate loaded

Have midday and evening PT with some meal prep ill do in the next 20 mins

Lightwork, food and output still the same

30min inc walk fasted

Push

1. lying cuff raise 2x

2. incline db press 2x

3. flat machine press 3x

4. pec deck 2x

5. Tricep Pushdown 3x

6. Tricep OH Ez extension 3x

insta - benmoncoach

[Ben]

81.6kg

Prep low and a REST day.

Just did some vacuum rounds plus my Check in shots and coaches feedback.

Quite happy with them, side leg and chest/shldr starting to show some shape. The drop of food has deffo made its job.

Coach is happy and we are in a really good spot which i am delighted with. Ready to attack my week 8 EASSYYYY.

– PT work

– classes this evening

– Client programming all checked

insta - benmoncoach