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Steve

@sharps_84

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Don't mind doing a few miles to give baby-girl some new experiences. Daddy daycare over the weekend took us to..

Moobears - Chester le street
Swim excellence - Consett
Sensory Play Den - Hebburn
Toby Carvery - Washington

Weekends done right!!! The best job in the world. by @sharps_84

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5 days ago

Day off work today for daddy day care. These are absolutely the best days!!! ❤️ by @sharps_84

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9 days ago

It's been a fair minute since I posted anything on here. Main reason is that work has been super busy and stressful which has impacted upon my time and lifestyle choices. Diet went out the window and I even had a full month off the gym. I simply couldn't find the time or energy for it.

Thankfully, work has settled a little and with the support of my wife I've managed to get back into the gym this week with returned focus. However, priorities have certainly changed. The photos in this post mean more to me than nearly everything else on this platform. Being the best dad and husband and giving my time to them, is my number 1 priority. Yes I still want to enjoy my adapted focus on training but it has slipped down my priority list. Anyway, here's a dump of what's been going on lately, mainly for me to look back on with how quickly Aoife is growing and developing. ❤️ by @sharps_84

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13 days ago

An example limbs session captured last night.
As previously stated, arm development is a priority, so naturally they make up the bulk of this workout with some supplementary legs at the end. If I had more in the tank, I would add some calves in, but I was super tired and emptied the tank during this workout anyway.

The increase in volume, whilst keeping intensity high is resulting is some really great pumps during these workouts. Typical rep ranges are 6-8 and 8-12 depending on the exercise, with drop sets and rest pause sets used sporadically throughout.

#fitnessover40
#dadswholift
#dadfitness
#fitnessjournal by @sharps_84

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3 months ago

A July update on training and life.

I switched to evening training about 2 weeks ago, getting into the gym for 9pm. This fits our family life better but also allows me to feel less rushed in the gym and not clock-watching before work.

I've been running Torso + Limbs for about 2 months now. Loving the programme and it's really helping me target my back and arms development. Strength seems better when training at this time and I've started to increase volume in addition. All sets are taken to (or as close to) failure with drop sets included for a few key exercises.
Double progression is the method that really works for me.

I'm happy with current conditioning. Yes it's not as defined as when I finished my cut, but I've been enjoying dad life with some days out, been eating out with friends and family and generally trying to balance the whole fitness / dad-life combo. Currently sitting at 77.4kg this morning and strength and energy are good, so I'm not complaining. Gonna aim to be more consistent with steps and tracking intake over the next month, with a possible 100 calorie increase being considered to help push a bit more.

#fitnessjournal
#fitnessover40
#over40sbodybuilding
#dadfitness
#dadlife by @sharps_84

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3 months ago

Documenting a few recent changes to the schedule.
Morning gym sessions have been replaced by morning park walks with Aoife. This gives me some great quality time to spend with her before work, as well as starting the day with 6k steps. She's started weaning, so after our morning walk we sit at the kitchen table and have breakfast together. Peanut butter on toast is a current highlight. 👌
Then when 9pm hits and Aoife is long asleep, its time to lift! I'm already finding im stronger lifting late at night, with several PBs recorded already. These strict dumbbell curls are a current favourite in my torso/limbs sessions routine.

I'm generally happy with the current look, but still want some added width on my lats. I'm already prioritising back on both of my Torso days with 3 back exercises on each day, so maybe I need to review exercise selection or increase food intake (or both).

Such a hard balance, trying to stay "in shape" whilst also trying to build muscle. I still struggle with the mental balance between being a normal dad and living a balanced life vs having the "all-in" mentality in terms of wanting to be 'bodybuilder big'. Not sure if that makes sense to anyone, but I know what I mean. 😂

#dadfitness
#dadswholift
#battlingthedadbod
#fitnessover40
#fitnessjournal by @sharps_84

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3 months ago

Life has been super busy recently which has resulted in me taking my foot off the gas a bit. I just haven't prioritised cardio and steps and there's been more than a few days where I haven't tracked my calories. I could make excuses - work being really busy, having terrible sleep whilst our daughter goes through periods of sleep regression and still trying to get the balance right between being a good dad, husband and fitness enthusiast. But ultimately, tracking calories, cardio and steps have not been prioritised for other things instead. However, I've noticed the change in my physique and I don't like it. I'm up 2kg on the scale but visually it feels like 10kg. Yes I'm stronger, but I know this can be a slippery slope so I'm realigning with my goals and getting back on track from today.
The current plan for the next week before I assess progress and next steps...

1900cals per day
180g protein per day
Steps - aiming for 8k. (6k minimum)
Training X4 days per week (torso / limbs routine)
Cardio x 2-3 20 minute sessions after weights

Pretty sure this will get me back on track quickly and then I can either bring the calories up, or reduce the cardio / steps (whichever suits my lifestyle better). The ongoing process of battling the dad bod continues...... 😂

#fitnessover40
#dadfitness
#dadswholift
#fatlossjourney
#fitnessjournal by @sharps_84

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3 months ago

Such a great week on my recent Annual Leave. Swimming, hitting the beach, a sensory playdate, Hall Hill Farm and topping off the week with my fantastic wife's birthday.

Great memories made and this little legend daughter of mine keeps getting better and better. LOVE spending time with her!!

#fitnessover40
#dadlife
#dadswholift
#daddydaughtertime❤️ by @sharps_84

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3 months ago

Been working on trying to bring up my arms recently. The last couple of months I switched to a 4 day programme of torso - limbs - torso - limbs, meaning I can hit arms directly (and with priority) twice per week. Strength has steadily increased and I'm starting to develop what resembles some kind of bicep peak (which I NEVER normally have).

The split involves...

Torso sessions x 2 which target...
Back
Chest
Shoulders

Limbs sessions x 2 which target....
Biceps
Triceps
Legs

All sessions are 14-16 sets. 1st set is 6-9 reps. 2nd set is a AMRAP / back off set after dropping 10-20%

Rest is usually 2mims between sets.

The exercises I feel have really helped are single arm Preacher DB curls (I do these in both limbs sessions), incline DB curls and standing DB curls (performed against a backrest to keep really strict).

#dadfitness
#fitnessover40
#battlingthedadbod
#fatlosstips
#biceps by @sharps_84

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3 months ago

Honestly the biggest privilege in my life to be Dad to this absolute beauty! She has brightened up my life more than I could have ever thought possible.

#dadlife
#fathersday by @sharps_84

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4 months ago

The reality of a diet / cut is that at some point you will feel small in your clothes and look at yourself thinking "do you even train bro?" This can feel a shock as you lose so much water and "fluff" from your physique that suddenly your clothes fit different and you no longer carry the same bulky look. However, it's about what you prefer. Feeling big in clothes but feeling like shite underneath, or feeling like you look smaller in clothes but knowing what you have under the bonnet. This is absolutely not an ego thing. This is just about assessing what's important to you and your own mentality. I think bodybuilding or any fitness goals involving physique transformation brings about phases of mental challenge where you second guess your progress, your desire, your motivation and whether it's all actually worth it. This is where it's important to assess your long term goals and get realigned with them. If you relate to this, keep pushing. Don't worry about off-days or episodes of falling off track. Don't wait until next week, get back.to it today or tomorrow and make every day count. It's about improving your own mental health isn't it? And what matters more than that?!

#fitnessover40
#dadfitness
#dadswholift
#ﬁtnessmotivation by @sharps_84

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4 months ago

Loving the new split where I'm focussing on Lats and Arms as my priority body parts for progression. I genuinely enjoy every session and energy is great, despite disturbed sleep every night. Weights are progressing on most exercises but I'm not rushing this. If I hit 9 reps I don't immediately increase the weight next week. I wait until it feels comfortable hitting the 9 reps so that I can progress the weight whilst keeping form at its best.
Haven't been doing this split long but I'm excited to hopefully see my weak body parts progress a bit.
Remember, there is no 'best split for mass or cutting'. Find what works best FOR YOU!

#fitnessover40
#fitnessdiary
#dadswholift
#dadfitness
#dadbod by @sharps_84

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4 months ago