JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?QSi6~''==$=K9ƍFHiFIi)?Ѩiۏ0C!{Q\)wwٜr)տ(hɫ{g~jSJ/a\杘XsL`k@i_5֠Zb{$SEXÚ+UctQfM{h O#1L P(PUU*ԊzYaZ{AOjטS_1D =銉E\)>(w2bpı5C_+np>Ҭ%-)h^.}EcO.Ee APV1|?m^b'Et'usdeiTS DVTn~j*G^hBF)8+gs @))1=Gr-JH5:5VN @S X+VDIyNHw&0UA>F#< !1XNN+iKx*]OX2S$^ji"§yhcUƵS#Ԙ:+[cz_ 6Ӓ~BGN9V?,h +0~c.N+okGYvFE4JE4Z֬iI梤uVbIz9\084X/KohGRdO/J!ZU Gvؐґl{M۲7&iG-BeP^S53wF9%'QڰxUBodt0E=?r:/oMZ.S>Vep9Vl`RwcJQ0R%Zf0u:y~(L$V5jt"=T"իhz0n3VԤ.vvүi/մ-ʝv?#\܎rğǚ7{3]VG&lm'!SSv!#w:^i 7pO9\y<һѰcI q?:`VuȨYQ梜(wMJ1/׿ݪR|Td,*s=@NNL<$ˑ7++vte$~ϯo p[?sS\$aQcڬx^αhxTsO}s\כN MD!` 69+VF,D_<닐$ 8as֝\q?5۹˱xSƥrtʦP9HӴISs9H JO7c.ZIx֤5%$V6I^n?$@pU#7A#TR-ۼQc@l֊Tg*9"n= +cHSN3H#18 WJ shW2+jb[\W 0q2ɎRbA5GiZ|7v9Wp| m-I :sZutMѕQCh#wOҟn=5$!v$aHAǵ`Z^B <7Wzkc.QQ:ܷqXCXI/eU$[^.d@$0OqҠ+k ‡=5̝8ĩ= ,_C֭[M4ݸ) \2,ߠv5j+Xeq'!3M$B^+g1qq\q d]-͕R0q\ t4BDzIX2=38nqʔNcʮR$N8*T^hZZ(Cו^r,1< "QƵT֦5pҋ\}{*SWn~y`?]ut(Aɥ*(Խ; yGx=mG*:ޱ1dַ@u އdk@7_Zk?A\iYOWףMZ(;͐kh2<ljVc$Վ'Nf=xlVHfƩM_Q$|mNk ;O}ՐhCsYI, ~Ҕd37uT#?)v=~lG rNJ4pUK{0N*{g(!ng0 B,v+vAr:3hd5¾cz6* N3wӊD7ɜ,C^S]c#:Hr??Zڗw#!8>ޕ>kdZA\HA9CLn>aAww!#qsI}| º 6wjݎi'%m{5$+MT9I%A?Σn!lGt7(5ΕΗU=Db,}z 21,G8kcWVpd^Xe g[*2zFb0kwKqd6G DuК-4f W=8wOT[ϼ`Z(Ա%ֱm2Bd%ԐŀzbZ-"xԡ i2Iv{åc S-jw|KH70'5ц[ˋ[4 m(NOjYxrRWSrd_"*b0\&ƙ梑Es0^sqtIǠX#.@ZwVT[y| U3d0޸j&ާm,ØA'Zep1Jd`MCs4V486בCVZD!N;S-s(F*eT#Dž,n#U,I7L,E^ vh:}P7|t\iP\\fa߯4C&TH>]fՒgI-#Fst/ Zljue3$p{rgpHSh gi"䳟RE%L~ѻ>> m#{=U@io ZϻɭDp8'lE&v5}"LB,LݎUn֕uyzBW≛&zaJ79곌#x4{ ûE\K)# gM$vОG/@:!^55ƶu$8֮ ~j)n0b((%K&p{Q`;Tno;02O\WfϘrO=d7[f6@U<m"mFBv_zHg4afUd.SnQIj{\CsQJzRG3K_<1 `?JN (Il j\e5i;etǽ$pS+TK!A?ֳ7cZ>8Sq.:M6m$<؃O;7Sp¡h+6+Y b=Gj~o#CƑQqz"H Us޵ :KYT5@tUvA$auZVo.ޚ?\V&*ҵ~T/c֤FVe?$~TT>WyoE+ 3 ߚ`b*7c=[!'ijU%Ut '?Z|\34 `~U9w%{#oHANKv-,y!8}=F+ͽsՀX2O,G:;jpFJT$;NrҘ<٨ TS TV޼z'c9+i=4q~gp.NOj].,5x)z)#"d2})欋hIeGRO5-c%TNJS9T!#W_{mVD# hgknfW4Q*8[y.)";Y${q]@ͺDhYGҺ3 :oIF=qWw9.deLu?MBX0淐!:+Xt7 umџD ?EbxZEϓ%~Ҋ9y,[HlQ\ kSEC$gtn}Er#]FxFPI# iA_P$(z~*q91t211׊{WRD`cLЭo$l]r5g4197cG֔8Mv~X1l1SN/snTX+ .#}+JHVzޕ.rѢ,'}O&rfCXtbi8F5s\eBv5ư=>Zh"UJPcּmq`R=Agb^r1{ENC`ҩېUWX5at`rYRzX\ ]Fm\$ `„(.rkREDL#SRO?kQ掩냑Ns<Zg66:q^\]AZui"CcY84VbMU&6#FǤu<('Q9ax$K¤ј(Ew~ɌE[局QwYlI?Es+TduRbh7slf9V]]XQEcm)xiWCѥYHKO^yxsw!=whKz)5* Lr>jERCz3WxoE3.(* _6%QMWErӡEWe, and these large portions are increasing yearly in their percentage of carbohydrates. We love to  super size our carbohydrates.<br><br>6. FALSE: It takes three to seven days on the BFS Tiger Nutrition Plan to begin efficiently using the fat in your fat cells for energy. When this happens, you will exceed dramatically any carbohydrate energy levels. Remember, there is enough energy in your fat cells to equal eating 1,700 pancakes.<br><br>7. FALSE: According to Dr. Dean Ornish in his book called the  Reversal Diet , being a vegetarian will lower the good cholesterol, but he says it is worth it because of the LDL, or bad cholesterol drop. Dr. Ornish also says that this process takes a long time. Wow! The BFS Tiger Nutrition Plan of low carbohydrates and adequate protein will raise a person s HDL and lower the LDL rapidly and dramatically.<br><br>8. TRUE: Of course, but remember sugars mean carbohydrates and carbohydrates make your insulin levels rise.<br><br>9. FALSE: and this makes the butter and sour cream dangerous. However, just eating butter and sour cream alone will not raise insulin levels.<br><br>10. FALSE: You need to watch your carbohydrates more than calories. Eating many calories of protein and fat without carbohydrates will not make you fat.<br><br>11. FALSE: Some may say Asians are slim because of genetics or because they eat fish or rice. The real truth? If Asians eat like our Big Gulp American Society, they will also become fat. Slim Asians do not eat large amounts of carbohydrates with large amounts of fat.<br>12. FALSE: If you eat only eggs and bacon, you will lower cholesterol levels and have a healthier heart. However, if you eat them with toast, orange juice, and pancakes, it then becomes dangerous.<br><br>13. FALSE: You do not have and college weight room shoul have at least one Glute-Ham Developer.#SUxTAo°5.%%InxI`28{&cLԱ:VM0,TCUˠc=7/CU#p$0<橻bG'ҋ,)g2ȣj -/'H9 =*wA #E;Hy\}9bǐTR6ɍN !#k?2EPx>LE'I enOP8t9\ԋlrv5\.jX $jJp;L2tm=+E3N*eSBfD<$4ˌeEzU'9o1ĉ* Elifts could cause an injury especially to the lower back. As fatigue sets in, chance for muscle spasms and incorrect lifting techniques increase.<br><br>The Fifth Week: Now the fun of the BFS System moves into high gear. From now on every time you come into the weight room, you ve got a challenge and an objective. You should try to break as many Set and Rep Records as possible. You begin the 5th week by again doing the 3 X 3 workout. You will notice on the previous month s example, a total of 440 was achieved on the Towel Bench. Your objective is to simply do more!<br><br>AN EXAMPLE OF THE FIFTH WEEK TOWL BENCH<br><br>Look what happened!! The Set Record was smashed by 70 pounds! In addition, a new 3 Rep Record was attained. (Refer to the example on the previous page) 180 pounds should be recorded under the 3rd Break column along with the 3/3 date.<br><br>*Many athletes like to try to break their 10 Rep Record after doing 3 X 3, since this is an easy week. This is called a  Burnout set. <br><br>WANT TO WIN? BREAK A RECORD!<br>