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BenCahillFitness

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BenCahillFitness

Personal Trainer Fyre Gyms

03/12/2025

Sometimes sessions don’t go so well, and sometimes they go amazing. Todays was 10/10

Building momentum coming into the last month of the year has been a massive goal for me. A lot of people will set themselves so far behind coming into the new year because they ease off in this last month, which is silly

If you are planning on making a change to your physical health and appearance in the new year, get started now. You don’t need to hit crazy numbers or try new movements, just get comfortable with your surroundings, build a health relationship with the gym and find what works for you

If you have already been training and you’re starting to slack because it’s ’silly season’, get the finger out!!!

15/09/2025

Few bits from today’s back and hamstring session

Thickness and width are both a priority as my back has always been a weak point.

Another session in the books ✅

02/11/2024

Dublin Marathon 2024

Reflecting back on last week’s run and my god what an experience it was. From the buzz before the race to the crowd cheering you on the entire way, it really was some experience.

When we talk about enjoying the process and not getting too caught up with the day of the event, a marathon is a great example of this. When it’s all said and done, every run from the 5km to the 36km is as important and should be as enjoyable as the next.

I ran my first 5km run in November of last year, and 11 months later I can proudly say I’ve finished a marathon. If anyone has ever thought about picking up running, there is no better time to start than now !!

Until next year…

15/08/2022

Deload Weeks

“I’ve never taken a deload week do I need to ?”

Have you ever stuck to a plan for 2-3 months and given 100% to every session ?

If the answer to this is no, then deload weeks may not be needed. The purpose of a deload week is to give our body’s a break, before we push on again.

If you are noticing fatigue is increasing over the week and your not able to bring the same intensity to your sessions, if you find you’re not able to train without a pre workout you may need a deload week.

When approaching a deload week, I like to keep volume the same across all sets, and drop the load by 70%. Focus on slower movements and hard contractions. This can also help us improve our form which will also be beneficial when we push on again.

18/05/2022

🔥Client Transformation🔥

came to me post pregnancy and wanted to get back into shape and build some confidence in the gym.

Aoife trained with me for 4 weeks, yes, 4 WEEKS and was never once given extra cardio to do. She done everything I asked her to do and never once gave out.

From being nervous and afraid coming into, to bouncing into me with a smile on her face, I couldn’t be more proud of how well she has done !!!

20/12/2021

“Each workout is like a brick in building, and every time you go in there and do a half arsed workout, you’re not laying a brick down, someone else is” - Dorian Yeats

The log book allows us to keep track of our reps, sets, load tempo etc. We can also keep note on how an exercise was executed or how taxing a certain set was. Grips, attachments, pre and post set thoughts, etc. can all be logged so on our next rotation we know exactly how to set up for the selected set.

In order to grow and get stronger we need to focus on progressively overloading, and a log book is the best way to make sure this is being applied.

A log book is also a source of motivation in the gym. When we know we have to hit a certain number of reps before we start, it makes you hungry to go and hit those numbers. Therefore, every session has its own little goals on our way to our final goal.

15/11/2021

Jack Hughes hard work and consistency payed off big time over an 8 week Period.

91kg➡️83kg

Jack came to me with many years experience in training, but just needed some guidance and someone to keep him in check. When people get too comfortable with their training it’s very easy to come training and just go through the motions. Jack needed someone to tell him what to do and to give him a bit of guidance.

Our goal was to pull off as much body fat as possible, while still keeping our strength up. Jack managed to progress the majority of his lifts while still losing weight. Jack is a prime example of what hard work and a plan in place can do.

05/11/2021

🙌🏻 New Beginnings 🙌🏻

I am over the moon to announce that I am apart of the WESTISDE family ❤️

From my first day of training, Westside was always a home to me. To transform from the small, insecure guy to come in and fit so well into the family is massive to me. I can’t express how much it means to me to be welcomed in so nicely 🙏🏻

I am now taking on new clients and ready to prove to everyone and myself that when we work together and we put the hard work in, the sky is the limit to what we can achieve 📈

Watch this space 👀…

19/07/2021

has been working with me over the last 4 weeks and his hard work is really paying off.

92kg ➡️85kg

Our main aim was to remove body fat but also keep strength and acceleration up. Dylan plays football so when programming, it was important to keep in mind that match’s and training sessions will still take place and we couldn’t let either gym training, or football training effect each other.

Dylan has really shown over the last few weeks that if you don’t make excuses, you stick to your plan and you work you’re arse off that anything is possible. It’s crazy to think that it has only been 4 weeks, and I’m excited for this to be taken this to another level 📈

Interested in joining the team?
DM me with your email address and I’ll send you over all the details 📧

31/05/2021

1 Week and the gyms are opening back up ✅

There has never been a better time to get started and to get that body you’ve always told yourself you’ll one day achieve

The decision to get started is harder than the training itself, if you can believe in yourself then half the battle is already won

Every person who has ever stepped into a gym has had to start somewhere and didn’t start with the strength or physique they have now. Weight training is more than losing weight or building muscle it also builds character which carries over to your daily life.

If you’re ready to start changing for the better and would like a hand on your fitness journey DM me ‘CHANGE’ and we’ll begin the journey together 📈

12/04/2021

TRAINING INTENSITY

When training I look to get the most out of every set by pushing to Momentary Muscular Failure. To reach this stage of failure takes a strong mindset and 100% focus.

Due to training at home I struggle to get myself into that head space, so I’ve rethought my training approach and I’m working off RPE (Rating of Perceived Exertion). RPE tracks a person’s training intensity on a scale of 1-10 with Momentary Muscular Failure being at 10. All though I’m not trying to hit that 10, I’m still pushing very close to it at an PRE of 8 or 9.

I’m a big fan of 2 heavy top sets and 1 ‘back off’ set instead of 3-4 sets with a similar weight. If you’re training like this with 2 tops sets and one ‘back off’ set, you need to training at an RPE 10. Due to lockdown my current training plan is a so called “bro split” with less training intensity as explained before.

While training at home experiment with different training styles or training techniques. The worst that can happen is that you realize it’s not for you, while understanding the ins and outs of that training style 📈

And remember, just because it doesn’t work for you, doesn’t mean it doesn’t work for others 🔥

Address

Grove Road
Blanchardstown
DUBLIN 15

Opening Hours

Monday	6am - 10pm
Tuesday	6am - 10pm
Wednesday	6am - 10pm
Thursday	6am - 10pm
Friday	6am - 5pm
Saturday	6am - 9pm
Sunday	6am - 9pm

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