JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================dK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?o vȨh {i[HUGA}2sLc]E!LmY8l_2`pPI(02OA#Iy7$؂sb,'q@9]E1[cr$ zc,hYڸޝkFf$dOܤ^)8/Cм9df3Zw_%goA@> /sp۟tW|[ }a%$+ʳֱ$nW2M7,OUg`cf'V$&G սFB%Yܳg,P}*žCe%:|'eoƩYhWW9wfY@)ZQ폓Ǿ+4 \YE4Vl,Lg_ku H#y* Ց疺lv̬d>VS3ZRΏ$r2G4&)Gy da]dl⑹x*0M9+u+CUh VaXɠJD2pH85CZ4Kiv3džoj7I,  \s5FgiLo;)}ڛg,K%ޡ"QQ}j5Fd w>\K X#`嶅r,׮ qHɉCsAumJl"e@bojXj aw91FXKSA汼[]Mi:92qQ}&Ws\w5'٤oxqu.ۘ8fŽKUR6g2n$s\56t֮xk} 9MΡpq=kЌ"+rF`8"5F}_v$]6pyt/ M4i=0By~Suvp5mq by?(JDSхMaK,̮8 iI9h!'Ԋ[{/қZ:jR!p|4[6:sQUsO GZ]lzƕY lV5 N(ql)=k$m4knr0G'_SRwf&64?VYln]U3&k*{RMѮw42?CHʲ8r}Ӽ].#5(Gڎ.3$=ՋG"͑&V3wRڵtB;>.miLsXF/̩OC1 r9<Tiq&一aeҪMuͶFz}7F9X*դ3<Ȱ& A8)1ސcһ=nǫx{MUHf ܊, A1A7ky0~do}k%մ{|t);m^bWIt5:Zϲ!V* ׹?|VGL8*KPw{t+O( ]ڴ& $ zNr?:坦eӭirU+RjZI"ݚgO+enʚKK˹ mT9-Zp5Ji%)&2^ yE .0]J \Pc.縖N}K^Qn IYrkä-N+| "`qo|G q:-Ӗ;wZ(׿;Q}4)g$+Y=phtIRH>Ҽ zGc{Ǐ_md:&6!QbYm',X*6yM# WMs-桡AjmHN3~ D4ˌU-49jr7t>>j*RK95J#5R[":-kPp(tĠ-SJ3E$y֣ߎ( uZ#HNG>QE磉AcZvQ@F2^G':M}rm,uPHd'"q^nuMG !Rez Y4+dM,cB-\iЌ|)Ijcm3;1\>?I_]פ1" s(ɩSÒ,FK^OZ64MTP͜951y4ٜ^4EtX^G%RVOIUU MfeGqB~ˤr2Ӥ:q?U< F 7s9? jQt;axa@C(;Oϥ3'ȏ@]-i'rbr 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 reps at 205 on the Box Squat and 10 reps on the Towel Bench on the final set. Now record this as your Box Squat and Towel Bench Rep Record. Simply mark in the weight lifted for the correct number 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