Vinny Gough Training

Here’s my upper body workout for today.👇👇⁣
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1. Seated 60° Cable Lateral Raise — 3 × 12–15⁣
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2. Single-Arm Lat Pulldown — 3 × 8–12⁣
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3. Upper Back Chest-Supported Row — 3 × 8–12⁣
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4. Incline Machine Press — 3 × 7–10⁣
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5. Seated Cable Fly — 3 × 8–12⁣
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6. Single-Arm Machine Preacher Curl — 3 × 8–12⁣
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7. Single-Arm Tricep Pushdown — 3 × 12–15⁣
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8. Seated Calf Raise — 3 × 15–20⁣
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Nothing overly complicated. ⁣
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Eight exercises, three working sets on each, with the focus on good ex*****on, controlled reps and progressing over time.⁣
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At 41, I’m not interested in just throwing weight around for the sake of it. ⁣
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I want every set to have a purpose, get stronger where I can, and continue building a better physique.⁣
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Simple, structured and repeatable. ⁣
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That’s what works.

It’s a long one!! Let’s see if anyone makes it to the end 😂

We all have different reasons for doing something, and different reasons for wanting to be in shape.⁣
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Some guys really want to run a marathon. Other guys want to do an Ironman. Some love Hyrox, the team environment, having a time to beat and being able to see themselves improving over time.⁣
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And at the end of the day, all training is good. Being fit, being healthy and exercising is a good thing.⁣
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For me personally, I’ve always been into bodybuilding.⁣
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I love bodybuilding training. I love the pump. I love the exercises. I love the gyms. I love getting stronger, getting leaner, getting bigger and becoming more aesthetic.⁣
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I love being able to develop each individual muscle group so that everything matches.⁣
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That’s what motivates me.⁣
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If you told me I had to go for a 5K run or do a Hyrox class, I would hate it. I’ve always hated long-distance running and jogging. I’ve tried it plenty of times, and now that I’m 41, I know what I like and what I don’t like.⁣
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I love bodybuilding training.⁣
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I love learning about food and nutrition. I love seeing how the body responds to refeed days, depletion diets, water loading, carb cycling and different approaches to nutrition.⁣
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Running a faster 5K just doesn’t motivate me. Neither does powerlifting. Being able to lift a really heavy weight for one rep has never interested me.⁣
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And before anyone starts defending their chosen sport, I’m not saying there’s anything wrong with powerlifting, CrossFit, Hyrox or running.⁣
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If you love it, great.⁣
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I’m simply saying what I love.⁣
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And of course, if my sole goal was to look attractive to women, I probably wouldn’t be in the shape I’m in. I’d probably be smaller and more athletic. The bodybuilder look isn’t going to appeal to everyone.⁣
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But I’m not doing it for women.⁣
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I’m doing it because I genuinely love this type of training.⁣
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I’m doing it because my clients love this type of training.⁣
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I’m doing it for my business because I am my brand. I need to walk the walk. ⁣
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And I’m doing it for me.⁣
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At the end of the day, whatever type of training you decide to do, make sure you’re doing it for the right reasons.⁣
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For me, at 41 years of age, these are mine.⁣

Great week last week for myself and the lads.⁣
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Started the week off well, getting to witness an eclipse, even though I did forget to bring the proper glasses to watch it 😂 I might have had a cheeky glance or two though, to be fair.⁣
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The guys in the DOMIN8-4LIFE group were absolutely killing it.⁣
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I’ve had one client go from 118kg down to 90kg in four months. ⁣
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Huge amount of body fat gone, he’s built muscle, feels amazing and genuinely thinks this is the best he’s ever looked in his life.⁣
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He also can’t get over how well he’s doing because he’s never been able to do anything like this before.⁣
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Another client is 37lbs down and in the best shape he’s been in for a very long time.⁣
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Another is well on his way to getting into photoshoot shape. (Now I just need to persuade him to actually do one 😂)⁣
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And one of the lads who’s 51 is in insane shape and just keeps getting better week on week.⁣
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My own training is going really well too.⁣
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I’m checking in with my coach every week. ⁣
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Food has been on point. ⁣
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I’m eating loads. Workouts are on point. ⁣
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Strength is going up and the areas I wanted to focus on (delts, back and legs) are all improving.⁣
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Body fat is coming down as well. ⁣
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I was holding a bit of water after my holiday/week off work, but that’s well and truly gone now.⁣
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Got to record some content in Lisbon this week as well, which is always a good sign that I’m feeling good about how I’m looking at the moment 😂⁣
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The funny thing is, during the year my excuse for not going all in with my own training and food was that I was too busy with work and building the business.⁣
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Which is literally the exact excuse I tell the men I coach not to use 😂⁣
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Even coaches are guilty of it.⁣
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Considering it’s summer, when it’s very easy to take the foot off the gas, most of the lads in the group are absolutely killing it.⁣
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Really happy with how everyone is progressing.⁣
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Great week.⁣
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Now looking forward to smashing this one 👊

Getting a guy a sick transformation is great.⁣
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But for that same guy to be able to keep it long-term is what really matters.⁣
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This is Thady.⁣
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Thady’s now 39, a dad of two, a husband, and works long hours in a demanding career as an accountant.⁣
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I first started coaching him back in 2022.⁣
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The first photo shows where he started.⁣
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The other photos show what happened when he stopped just trying to lose weight the way he thought he needed to and actually followed a program that worked for him.⁣
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He lifted weights properly.⁣
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Focused on his nutrition.⁣
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Had accountability.⁣
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And followed a plan that actually fitted around his life.⁣
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Thady lost the body fat, built muscle, got properly lean and even went on to do a photoshoot.⁣
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But more importantly, he learned how to keep it long-term.⁣
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Since then, he’s gone on to run marathons and even qualified as a coach himself.⁣
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And today, Thady is STILL in great shape.⁣
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That’s the whole point of DOMINATE 4 LIFE.⁣
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I don’t want a guy to have to stay with me for the rest of his life just to stay in shape.⁣
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I want him to learn how to do it for himself.⁣
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Thady learned how to train properly, what worked for him, how to structure his food, how to make adjustments when life got busy and how to stay in shape while still having a normal life.⁣
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Because getting lean for one of these 12-week cuts and then putting everything back on again six months later isn’t really a transformation.⁣
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And having to rely on a coach forever isn’t progression either.⁣
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Getting into amazing shape and actually knowing how to stay there is completely different.⁣
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Thady has gone from the guy in that first photo to someone who has made training and being in great shape part of who he is.⁣
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And he’s done it while raising two kids, working long hours in a demanding career, being a husband and actually having a life outside the gym.⁣
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To me, that’s exactly what DOMINATE FOR LIFE is supposed to look like.⁣
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You don’t just get in shape.⁣
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You learn how to stay there.

This is my client Jeff.⁣
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He’s 51 years old, based in the U.S. and works long hours. He starts at 7am and most days won’t finish until 8pm.⁣
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When Jeff first came to me, he was 112kg / 247lbs.⁣
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He’s now 84kg / 185lbs.⁣
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That’s 28kg / 62lbs gone, while also building muscle, which is a difficult thing to do.⁣
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The last time Jeff felt like he was in okay shape was in his 30s.⁣
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Back then, he was doing CrossFit five times a week, group fitness stuff, and also had a trainer.⁣
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He ended up getting injured from CrossFit, and then because of work, responsibilities, etc., the weight started to come back on.⁣
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By the time we spoke, it was affecting quite a few areas of his life.⁣
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He wasn’t wearing the clothes he wanted to wear. He wasn’t going out as much or being as social. He was staying at home more because he didn’t feel comfortable with the shape he had gotten into.⁣
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And it wasn’t like he hadn’t tried to do something about it.⁣
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He tried getting a training and diet plan from ChatGPT. Didn’t work.⁣
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He tried using the Fitbit app for two months. Didn’t work either.⁣
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The problem wasn’t that he needed more information.⁣
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He needed something that actually worked around his 7am to 8pm working day, and someone to keep him accountable.⁣
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He didn’t need to go back to doing CrossFit five times a week.⁣
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He didn’t need to live in the gym.⁣
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And he didn’t need another cookie-cutter generic plan.⁣
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I needed to find a way for him to train and eat that was realistic for his life, and then make sure he did it for long enough to get a result.⁣
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His original goal was to get back down to 200lbs, build muscle, strengthen his back and build a better chest.⁣
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He’s now blown straight past that goal and is sitting at 185lbs.⁣
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This is exactly why I tell men over 40 that being busy isn’t the reason you can’t get into shape.⁣
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Jeff works 13 hours a day. He’s 51. And he’s lost 62lbs.⁣
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If you’re a man over 40 and you’ve spent years telling yourself you don’t have time to get back into proper shape, you probably don’t need more time.⁣
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You need a plan that actually fits the life you have.⁣
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If you’re ready to do that, DM me the word DOMIN8 and let’s have a chat.

When you reach your 40s, you’ve got two options.⁣
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Option A.⁣
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You do what the majority of men your age do.⁣
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You accept that putting on weight is just part of getting older.⁣
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Your waist gets bigger every year.⁣
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The slim-fit clothes you used to wear don’t fit anymore.⁣
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You don’t feel good in a tight T-shirt.⁣
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You definitely don’t feel good taking your top off at the beach.⁣
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You spend more time sitting on the couch at weekends, eating crap, ordering takeaways and gradually getting more and more out of shape.⁣
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And you tell yourself:⁣
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“Sure, this is just what happens when you hit 40.”⁣
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Or…⁣
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Option B.⁣
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You do what very few men your age are willing to do.⁣
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You refuse to accept decline.⁣
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You’ve smashed it in every other area of your life, so you refuse to let your physique be the one thing that lets you down.⁣
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You train.⁣
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You eat properly.⁣
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You build muscle.⁣
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You get lean.⁣
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You have energy.⁣
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You look fu{£ing great in clothes and even better without them.⁣
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You turn heads when you walk into the office.⁣
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Your mates want to know what the hell you’ve been doing.⁣
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You lead from the front and become a role model for your kids.⁣
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And instead of looking back at your 20s wishing you still looked like that…⁣
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You get into the best shape of your life in your 40s.⁣
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Most men will choose Option A because it’s easier.⁣
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Very few will choose Option B.⁣
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Which one are you?

The biggest blocker for men over 40 when it comes to getting into shape is procrastination.⁣
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“I’ll wait until things calm down at work.”⁣
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“I’ll wait until things are less crazy at home.”⁣
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“I’ll wait until the summer is over.”⁣
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They’re literally just excuses to put it off, even though you know it’s something you want to do.⁣
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And let’s be honest, starting training with me isn’t the same as going to boot camp at Camp Lejeune with the Marine Corps 😂⁣
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I don’t expect you to live like a recruit for 16 weeks 😂⁣
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It’s supposed to be fun! ⁣
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In fact, the whole point of my program is that it fits around your life.⁣
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It teaches you what to do when work is mental, when you’re having dinner with clients, when you’re travelling, when you’re away for the weekend, or when life simply doesn’t go to plan.⁣
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Because if you can only stay in shape when everything in your life is perfect, you’re fuc£€d ⁣
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None of my clients sit around all day doing nothing, eating chicken and broccoli out of Tupperware containers.⁣
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They have careers. ⁣
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Businesses. ⁣
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Families. ⁣
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Kids. ⁣
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Holidays. ⁣
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Work dinners. ⁣
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Weekends away.⁣
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The program is about teaching you how to get into sick shape while still having a life, and more importantly, teaching you how to stay there for the rest of your life.⁣
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The guys above didn’t wait around for the “perfect time.”⁣
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They weren’t happy with their shape.⁣
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They wanted to do something about it.⁣
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So they reached out and they did it.⁣
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This is what happens when you take action, you’re quick to implement, and most importantly, you stop procrastinating.⁣
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So if you’re ready to stop hanging around waiting for everything to be perfect, and you want to finally get into sick shape, then DM me with the word “DOMIN8”

15 years coaching. A lot of it on the gym floor, in person, not from behind a laptop.

The thing nobody tells you about coaching men over 40 is it’s not really about the training. Any decent coach can write a program.

It’s knowing when a guys had a brutal week at work and needs the session dialled back, not smashed. It’s knowing which client needs a push and which one needs someone to just listen for five minutes first.

You only learn that by living it yourself.

I’m 41. If you want a coach who gets what your life actually looks like, DM me “DOMIN8”.

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Most men think getting in shape is all about looking better.⁣
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And don’t get me wrong… that’s usually why they reach out to me in the first place.⁣
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They want to lose the belly.⁣
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Build some muscle.⁣
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Look better with their top off.⁣
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Feel more confident in their clothes.⁣
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There’s absolutely nothing wrong with that.⁣
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But here’s what almost every client says after a few months…⁣
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“I didn’t expect to feel this much better.”⁣
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They’ve got more energy.⁣
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They’re more productive at work.⁣
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They’ve stopped making excuses.⁣
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They walk into meetings with more confidence.⁣
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They’re happier spending time with their wife and kids because they don’t feel constantly tired.⁣
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And for the first time in years, they actually like what they see when they look in the mirror.⁣
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The physique is the thing that gets you started.⁣
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But it never stops there.⁣
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If you’re a man in your late 30s, 40s or 50s and you’ve accepted that feeling average is just part of getting older…⁣
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It isn’t.⁣
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You can build a body you’re proud of without living in the gym or surviving on chicken and broccoli.⁣
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You just need a plan that fits around your life.⁣
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Vinny⁣