JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================tK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?iwZqV͜{TfF'tX}&!իJLVId!KjLfddo{b-tuEź:fPҮ4՗89U)Y3XPn-G jO XN~4\8VUr}t2~{ďT~_"*xP4g7g=ji3inyp:M2"YE@rNzot{YuaqQ\tؒ 5 O^kt+Xʽnm)W}F?*+cu28}GjVO,c3~kLfkeg,ğ>ڶ3: }:ԗ#W HU]-FCSy1>^ycӊdI{:Zqc\ee["dM]>S^>1AI9$QC~RR1'۟q_`Θ3X qSJ+ww-[ˉL9dV5=28Z?/'h'*oߦ{H1Z\jEU" $+Tvzq% 7J49ITh5$V򳐣q9`hyctB{gڰjԦJ] ~c#E=@PIxޏzF|JQBKc֭E>7 ߽cSFtRXUL>8#k*[)?#3W"Qĵ :UҤmhe(5/,#8+>GRqm+̒0ڛ'edc޺ M#ICeA$^Pi7K$o< P BvW^!$F\X#_On9@ޣ 0F|Gq"+VdLOz~N [5QRiЮry}>c$ 2AA}k`h0X$۝I=袈{K}Ri`{Th,ŸB~2 eS-C4ine5&R_5#Ou轢–ڣJh aQ>SRK4\})CCU}F-p^|穯&!`9 '9t,/ J ~G\D[%s4ֈ%?gO^ʙ+bwF ڧi oMc&{8jƧ4Ѭ-uЫ/CQ,PǨK&$U$'cGnk|[o["'v{SDf9UUg"ieMWXqQ[_LW4h `#a2ASI'`Y#w(rAVGg"^Nky3zҵuj&KFeX㯡ly-ףj睆WXϲ9]Z<+Iu E * ?ʹZg`oVG֥֟W?n with 140 pounds for 3 reps on your first set. If you ve never done benches before, use 70% of your body weight or 105 pounds whichever is the least. If this is too much weight for 3 reps, use 60% or even 50% of your body weight. For your 2nd set, you may go up, stay the same or go down in poundage. Do 3 or more reps on this final set but on the first workout try to select a weight you can do 10 times.<br><br>_________________________________________<br><br>Establishing Set Records<br><br>It might look like this:<br>145 + 175 + 205 = 525<br>140 + 150 + 150 = 440<br>The total amount of weight lifted is your Set Record. In the example above, the Box Squat Set Record is 525 lbs. And the Towel Bench Set Record is 440 lbs.<br><br>_________________________________________<br><br>Establishing Rep Records<br><br>Let s say you did 10 re.+2w 5u=>c