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Throughout the four phases youll be working on foundational building blocks, performance and the finetuning of your physique. See actions taken by the people who manage and post content. Results were awesome, went from 202lb to 186lb in that span goal weight was 190lb. Deaflift instead of 20181512 i can do 10864 with more weights. Deadlift 4 x 10, 8, 6, 4 pullups 4 x 10 single arm db row 4 x 10 seated cable row 4 x 10 bb facepull 4 x 12 bent over lateral raise 4 x 15.