JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================lK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?o[2rzU?[Z/A`g0ZZ;ojd2p+;5] ߲!敛I]XLInKb$UoN0VINg'fo-I:,hmܒkZڡTG\5J[#+lžxE9 sT֒lMmHEVqүcjMr Y%>wVTv:zirZtwpk!(Wc(c7Eʌ:W;7;22_mgUw(QJ:ՠu$+-u {W=rn mfEejT\z\A9oa&%#aJԿ=V{pLY>Yb ma1UtӦX[dƩ&XF%K:E$Q팰T [!ʟB?MW'{\o+t{i"el}kh-5˞^7LKU0!=x9lb]þ*ɕ)t6-IXW7N"vNMw ``=]FY#cGJ:764( LGJovX`F$*+N+53J< M6.qόI&SUw(JidgTA=z͏#ְ|7aa=ε], +SYH OcuʯK1y.mN" =P{,Y:Iu9Im#>g1 p,5]݇3*nپ6 dwY0 ~OSHV\xrkc_QXh݀sֻ}sPTpNj[<݉Yt&$`<ÜWoCjHLz=zK^SIFkCmfcygz"ThVL#g++"s򿷿mxzSK("-)]j'h(7l+z|]"Awui4qqХ49 VeN=qI?^7vvL!`X\v ުi/?[j鲼'fC]{ˑCk…HrI\|v̐& =k")tKi wu]UƥZizz! Ś_6ۉ< /u7nюHu]YXCҪKaxtMF6[HWZjIUfILoKh#Y[k )(ixo [OcD "]Z xť2` yHH4纵6Xֺ]c| g,Hbp[:7Tk1ڛYG]fyy,p=nXT%ދuD9nps|#yay5rdb/?kGyw%.c2N3=+b MO#N%϶{TmpM=-m#$, ۦ珥hكt#¢ OwIgT񶄒i0D,*k1tV{K}Ri`{Th,ŸB~2 eS-C4ine5&R_5#Ou轢–ڣJh aQ>SRK4\})CCU}F-p^|穯&!`9 '9t,/ J ~G\D[%s4ֈ%?gO^ʙ+bwF ڧi oMc&{8jƧ4Ѭ-uЫ/CQ,PǨK&$U$'cGnk|[o["'v{SDf9UUg"ieMWXqQ[_LW4h `#a2ASI'`Y#w(rAVGg"^Nky3zҵuj&KFeX㯡ly-ףj睆WXϲ9]Z<+Iu E * ?ʹZg`oVG֥֟W?n with 140 pounds for 3 reps on your first set. If you ve never done benches before, use 70% of your body weight or 105 pounds whichever is the least. If this is too much weight for 3 reps, use 60% or even 50% of your body weight. For your 2nd set, you may go up, stay the same or go down in poundage. Do 3 or more reps on this final set but on the first workout try to select a weight you can do 10 times.<br><br>_________________________________________<br><br>Establishing Set Records<br><br>It might look like this:<br>145 + 175 + 205 = 525<br>140 + 150 + 150 = 440<br>The total amount of weight lifted is your Set Record. In the example above, the Box Squat Set Record is 525 lbs. And the Towel Bench Set Record is 440 lbs.<br><br>_________________________________________<br><br>Establishing Rep Records<br><br>Let s say you did 10 re.+2w 5u=>czWs{L44b\VDNzҹ|C853`U)T[8kMUЖJc) 99=`&Qhy8ʝ4wO$**VWFj1e#km}k:܀1 x;S9a[ɓUv=?Q.#-ֹ+MjX@W խ8'cƼ,F_]ѻ3kkbmber of reps and mark in the date in the upper right hand box. <br> <br>You will notice that all the rep records are the same at this time. Don t worry about this. These numbers will change rapidly as you break your rep records. This will normally happen every workout.<br><br>_________________________________________<br><br>WEDNESDAY<br><br>CLEAN: Do the 3 x 3 workout. Use 70% of your maximum. If you ve never cleaned before, use 70% of your body weight o