JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?/,I%2:|HhnmtbT[,x:;o'C` =F[Y"$5jב8N2md`'z׭?K.H&:o A󠥴.#Si$#OR׵i3a׭B`鯛ilxM7LH# yCrFrM3Mt&g+rόduZۦ,r|-o5x&9䂭ֻmY {3_jOO{Q*g ڒ.?EI"nm`@d`0:v;lDZ(USϠYgP ^?슴=6'QFi~TS(D'nJ! O֍o!|󦓦^i}/*JI v m@CtŶr88wv +{q#r{泜9:UPї/Ь%6?V0h=sRȊ7#9* TO:MHpjTw;M. U;{Maݝ@j<7nϼ*#өs\]e͜}?:obP~pq"Hy͂x5ʪᓎ3i HR-N?֬0DX\} ZFu$5 *ww|LMF\|<]>çW3BɰϯjVf9w~}sޕ:>"eh6Z6\d}Ez6[k&%IB +Ù2U "K%֓=ȫ7+")U5hFkaa0TT"::"b皘``h{94?Uc3Smϥ}BQT?F"?R+E;E Pz%ssjFO#㠱*Q^cdr!qHfg&g8>mJMO )*FX ު; j*[2Pr}O<5uq; 8V0F0+F=J%h'G\24Y@Œg itE*(9޷m$ 9L266;do$ߵ(5IgMȸ85ڧ_@Բ儝9vC7$Dkμq[6Ӂ˞zR[  +p:b,B5Rrx}Z:wк5Z^U{K$6 =ֲJw)SQl xM&,̯mzD]ٟQ_-B$LQX^Ǎ57kz #OE/h#+d㪷IQʰբ?5 ;Xߑ *VQ SנQV n>ᩬwMf Q*f X'|yzB[%U;k&Iy9V'}#]BВ # U{E5AݜUw}3nK}V:d]x]~]+/*PN8nz¿ gzUz90j=w[弶)8\(LEWQ6L$/?RzQ60Z#!%x%03gM{cA9iS9sX1!6u/tz22ϡƢج+D=팉cP=z{3-!fX{{֒WZ.R%wVQĆKu,.E H*r cȧOo4Igi<ag'RIZ %弓 j[WQb<4|H8?rpxkT2gX;Kc>閗Ĕo,`Cq=V5ݕs`ƸѬl_a.I+/UaEhRȫzVg7R}yµlc(!eE#W ,PŨ̗ mԆr\OZ63\-О#QӜyo #B|3\u&'_1 UдkK76I mhvj֮fy2r>\0y%sq$>R6Nv:ΣU[s^CڼfQia-Gץ{n!u#5k^s\)QM^7fr~ G">sߠ78&;tEϊgɷQkL9k̳78R͊ۃf^8i2 UtWeۗ)]xOKm9 !Ҵ`ЬP tG`V]U[}G&f0=rTg Ӡir@=OaK i#6##vER-qis;$nh5, ǦxuiU 8*KQkJZ&yw1=~mIV#M+|!ċ{޼֒z>FuQ}FMXg#?d 隿$1uc2ԡL +KqlpEho F@nföq, 8:-JQt,ŗ[ܟTIFKĠLָE0^y.z{M8jQv"M`ȸ1Ԯ7ظ"E& P;# #åR%\WL&/F"R lJ0 Z4 }={)oHl 6~mc >=W|U87~&2nqI4Ѽ`1U9E m:vZLF1Z>[1rp0sޛj+RRrج.ynUip<ƨJFpVք;fe]C#qDI]?ĆIuc̱0Onńgb'ImF4"F,zmu%970Rhʸ ;V˛C4F`~hzUۥ;]>[Ǫ貝9:MtMΩȻ7*O>y9cȒfb2|618d^NvP\gCQ+OF\/]?Nd8ϹqV6)&]sJ^*c#F\U照C5:m*Fz+Dm}:|Z5o0r^Oj,#Ԩ(^ң]oRsov ys/6".\sZt0z;[_Dß1H#mhЗϑXYTVi'Ah9XVP̢'Rs449dFrA S4EY:1rYIhx4ڧ*6 1?d-·F[lK¼Q׬x^FP?ּn~k@-8:״h,txwpϮ+:6AIE%@]eLAki4rFG.#'fGvyqrOz ڽӴ'5$i,e$Px!!Z~NmtC!tz @Y{ 38IsQzU Fl {YG&yẚnJTL&4sL9'/!򣔜s2^v-+ng"5)5rXDs>a-p?l8n5:Sb|HWQ\LW4"'a= skm݂+([Mw4q!2J,,1Mh0x+.f_!y'Ppyc'9ʌOJP$c֮* qzSLM4PǕϹ uaښ;zCabr#8ҥ#ҧ #)LY8;|=E=Wh8} P~V-rdO!c; zr:T ;PNGcVm8ԯwO:$JN[̕ےh.AR R~ܷ'C\"#/1E\w&[EcdhEk'QEi3(})~QEB5+ ( QFuEЙ,'*'dOQHQ(>jn)>([cٌO$Rܜ]\nM>r{d]1ݓK9Ktri4ڴoKՏ$J c5`eȠk3oo~˶hD̙.5qz2yj1B-.dծ$ϖ{W$9gff=I'l" $$Bh'HOz4)NwQ\#8( U'lIv'Eu_ 5R܉ЎL[~&/E,n_¸3نv=V/w**q>6/#+d}~Gc&at#b3\\p}0A߹[$ @$ˮwW|.8QJfq=3F1kMKYX~}Y6!ҧK {#6(:9u 7m@7s٥;4Euu \~*io,h>\}"|F2x<e l /oAN1oTynRW̛6q|< }z4j8VpJYbcFwHG>Wv+nb^ r9w|u>^wL/u }Ьь3# {8z5/d!/.u.yHYX?o{Arw"82o=\PMȥxaEckGuFy[wXbLUg$N&g@pm::έGօ֨ѐa<=qV*`W@N}׊>\gβ:+boW-$yQ :}0s+n5JûK"wjtُun9y[j1TI$vZخZ_wqUsZ)j1T6Էu }µ O['?ұq})k2B*2zcOӔ;Qvq@=3XKAq.(`NxE|uj3]{V#Cf*]5g:U@AްmؑaUgg b6Ug*_j(]*8c3_^%y`A&Llgl*nb/נ/MVRĤSwrkcuz!<jO kNkWp'!lbfM*Fۅ ݮA޻)TѕZrW\6̍fqw)b?&g[VAPSb$|qrcNFT+8ySyYx.s["h8)DŽ_Nin-꧹_ojA\a(ONV7F9MŜ׃Tlw!N:E2BmG֜Z}fS+v%YKo_M8̠%Åu5p/ծNnı+8V8cc "qڔ?fUPνׯ]|(*7VT>_}Bd *V\8t8֠5oX.4@ݪCCЊg5~Zp/\JwOһχVaەf%׆婹$υ(*@IQZp?ӯ;cHӔZ`~@YW&ʵfvwG[ 0"ǁW մ]97N#1ч>ѧlM"(qȠѪu=J {=DGL2X}GqVo(,8+@IU*NLVڳ/|73gqV2)1۽zs'Q"ܿ9ûf?D!ʯ=E1׺4nr}OX[z/U 0Ō áQ[܌z\dUY I0?OOӇ4laGN?nAҟ48rsu1ޏnBiC`U=0RF<&cc$݊ArC*)-F<~tRF$R3MK~*v UfAq+hVzEr`y9oºn1)՟wl &d ௽Ljnn Rnǧx 8R< ň(0WJ-P3<.F}qv/q/o5XA#0j2܄ &H95wd"jKlܖ4=\ skSEXGvJN;fH ʒ:ޮ!ʂ:bd2`i pY:g>{YrwtdbCy7=B5Cފfs4t^0 ?Ī~YxN [GrPδb6$H88?ʳ4w>\>xN_Pۉ309PTb4\ahӘh`:@w#N3M+c{#nޙ" PqS7`8tG'1;6IX9u |{s4ËÐ94kPCcpu dB9R܆lu5"B~G3Yۉar*+Z[$c"x^3j0h!V>,#Ⱥz$~Ui&Iᴔy)O\(zD`vLAj(B8PYx'ڠ|`E0"ݎ:Vs7`Q )#57O'yES֠u"}HNϥV*q/S|7;oh{(v#d 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 TOWEL 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 n 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><br>The Sixth Week: Break your 5 X 5 Set Record! And as many Rep Records as you can.<br><br>The Seventh Week: Break your 5-4-3-2-1 Set Record; and as many Rep Records as you can.<br><br>The Eighth Week: Break your 10-8-6 or 4-4-2 Set Record. And more Rep Records.<br><br>Now keep rotating your workouts in this 4-week cycle. You can expect to break 8 or more records per