JFIF C
$ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@= C
=)#)================================================== "
} !1AQa"q2#BR$3br
%&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz
w !1AQaq"2B #3Rbr
$4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? j+'k"oS'E] ^(v 6gc@sE|\kz> $U(%
:?N?;tV<~, z@ήA / rU?֨W.LY*A
;#PE QE QE QE QE QE QE QEZ}>" s`kе*4;I\%6 2A9 -'h vΰEwNxlO-ż0@\ܱ+&gq#ל]Im,S9Yc?+0
s6Xx M:qcr}&> &?̔DS1Z-%B1=k~Mhg4ekT OlQ:Cu|d"ǝ\|$F%N0ANf/a (LǞ|Wk
$ZRSjl* h^3QҌ;OZkrDy8=/kҘXdᬀO
;
C WG$J1$h6>wX
Ac1|gҨ$[-j$ݝѢuO@r8me`|8ac7Db0o]Gyk#OHIgLҚ;* K-c$O֧r][[= (2 W
\,7 ;; 7r+Gq=X$D$^@?`2 |3sXΥfkmW|CJ
: c=ǰkڦ6e> y VֳbfT.%:e/ nH?a~_N(7
gY R)G0kWƂG z EfDnZ((j6t^ezMpJ宕 $k[&}$ Ʃw+[Z O$~
+UBۖmʀ(^P;zU=1WL 6դGxЎ*&G41BL$n
`z+OM]/œBb'y3jI+OckrG4U( ( ([ҞEŹ0W\ Fv0WX`]m[ .mQ:јLJd(fc>dR]{nHF! ޣRd;^6 U4M^ Va
cYSSnkM+xb wS 5.R,`FEg=ΩE"cl=.mB[ҙ2vqm;IfaO[ki Aʪ䷵ym߇5E
װuy
ibN$S,⚻4
6~q#/ӁA Ӵ?,K7MoWQ%VVGcaķDp}ڥcJ"K b O!rk ^Q$rrY$v4;of鸞~I709 a\snoS%4w {U7M{a~PڗN^gK) 9} ?ʷ+ztKQEnfQE QE QE QE QE bk~ MDf_ dޢieoDq43 }A
z gkrj6)@e@Z6 UJƥ%-Q*86xex<[k }+qfuR H
ՐYIZCIk?^k _%/a3)X!'iLϵs"nړRȗRjr1w8Ưj6i, Ez6 13[s,y?Z-qk8a#U.}o$Շ;(32qJT6n23zg T.`3&o* PSV$6?u{m3GZ2DH㊩VRܨu _aI-I gwjͼqZ!,rX$M&ߒD5Kћc'T^Rf.
^Gok )ajHaӚ?7V1jv\Dj|ȇoj|;Q| @3PFH3x{Vz
MJ9핯YNgI7bwg}~0Oq&_[+͏F[5b(EPEPEPEPEPEPH~饤:'KXK&Yi$$g'ttʧUOh-¯c3.0 d!.i ziٝ^#"IN o:L| $1wkI_H 1&%'t7<*}>KKSpǨ5B` 5]OaXT/lÚ XAHGDds]>]L$iH x4c tr ץ
۱L$ݻZ=a/N$%^in}Б?YI X% )q@
]Hk'7[ i1_i >xnֶ+ox7kbx %^ OJ+.t3Ʋ!R2MX) QE QE QE QE QE QE "F +WӤ / dnO?wǍeB#**AM My|G_(zUMHL*Q{<7q`s!!{\?b/G9Eq/S2SGA5L̺ Z]~? m],$@~hF8^is3wj S}O^[?ZLsdi1Evw9*IuQVfQE QE QE QE QE QE QLE ;Q7Fq+eF7 =[sjF
ԓ\W5]G߆ukvk6{y9DT&@Z]Cy* 'ڷu
kDKԡAqE +(r@ j7ЉK-|G9 `Vĺ|R$;; t`OC.U-z7 <-$} $%'\;sҾeԮŰ2 "p0Yd> ʹ ?Gysr1ciV-ᔳ0봅ǯ$V#ZK ڲOSL*2r;㧽e*i摫(ǔ:gӼ#[\ V,rI?
ޭL((((((((((( ]V:mտ"O2;~+.@ *m?8V\Jɍ^Ac;jK_=we]jZ)PjvQt)\#AW Y: -*fe( |g$`nŢ)QE QE QE QE QE QE QE QE QE QE yVM3\([ ( ( ( ( 4&B#Jk\HВ7bI(hm
,8ۥBU:h " Biπ_n9PdLc } %sf$L)^fL4>ɰinzSYaߥIz2o&G4̑* lT'ژYtѱ Zʞ+K2+ˆG'S~ƭך g]Xη$ kl{U \} F@|w?p B5 )= cE6kE{jIW`3Pkڊ8 UU#?ά!Z
I @8ⰻ:Ҝ=jA57 ޞj֕a0{2 Ɲw=h-vI\-Gdi( S7= xsgSPY ?6<̅Μ!"BOҐ745D& v?HΣ&v@ NZ#AΌWlpsYJ㯒@MY G+ s gEl+}+\[1SƻM;|isP@_&?P` jX s)(g zԘ9\g$ *TP?yk 6}{Swc\xT<m*QM[ 1 zDOJ,θ)qI\I 6?OC wAcld) ϧ+Yکnq?jq}wG%EՕB usϵ& ;CB
џ 3tϽ.oP_V8̮HPY A@ (8Ivbd
Fh 0ql˂_ < b r > T h e S e c o n d W e e k : 5 s e t s o f 5 r e p s ( 5 X 5 ) . T h i s i s a b r u t a l a n d l o n g w o r k o u t . Y o u m a y w i s h t o c u t d o w n t o 3 s e t s o f 5 b e c a u s e o f t i m e o r e n e r g y e s p e c i a l l y o n t h e H e x o r T r a p B a r D e a d L i f t a n d C l e a n D a y . S e l e c t y o u r p o u n d a g e a s i n t h e f i r s t w e e k . R e c o r d y o u r e f f o r t s . I m p o r t a n t C o n c e p t : Y o u s h o u l d d o 5 o r m o r e r e p s o n t h e l a s t s e t e x c e p t w h e n d o i n g t h e C l e a n o r T r a p B a r D e a d L i f t . < b r > < b r > T h e T h i r d W e e k : ( 5 - 4 - 3 - 2 - 1 ) . T h i s i s n o t q u i t e a s h a r d a s 5 X 5 b u t y o u s t i l l m a y w i s h t o c u t t h i s d o w n t o 5 - 3 - 1 b e c a u s e o f t i m e o r e n e r g y . I n t h e e x a m p l e b e l o w , 1 6 5 w a s d o n e f o r 5 r e p s , 1 7 0 f o r 4 r e p s , 1 7 5 f o r 3 r e p s e t c . R e c o r d y o u r e f f o r t s . Y o u w i l l e s t a b l i s h y o u r 5 - 4 - 3 - 2 - 1 s e t r e c o r d s a n d y o u s h o u l d b e b r e a k i n g s o m e R e p R e c o r d s a s i l l u s t r a t e d b e l o w . I m p o r t a n t C o n c e p t : y o u s h o u l d d o o n e o r m o r e r e p s o n t h e l a s t s e t . < b r > < b r > M a x i n g O u t : T h e t h i r d w e e k i s a p e r f e c t t i m e t o m a x o u t o n a o n e - r e p m a x j u s t b y f o l l o w i n g t h e r e g u l a r r o u t i n e o r o n c e e v e r y 3 m o n t h s y o u c o u l d g o 5 - 3 - 1 t o p r e v e n t f a t i g u e a t t h e l a s t s e t . A n o t h e r w a y i s t o t a k e 1 0 t o 2 0 p o u n d s o f f y o u r 5 - 4 - 3 - 2 r e p m a x e s a n d t h e n d o s e v e r a l s i n g l e s o n t h e w a y t o a b i g o n e - r e p m a x e f f o r t . < b r > T h e F o u r t h W e e k : ( 1 0 - 8 - 6 o r 4 - 4 - 2 ) H e r e i s y o u r c h a n c e t o e s t a b l i s h a n o t h e r S e t R e c o r d a n d w o r k o n d i f f e r e n t R e p R e c o r d s . T h e s e t s a n d r e p s a r e 1 0 - 8 - 6 w i t h t h e B e n c h . T o w e l B e n c h , B o x S q u a t a n d S q u a t , b u t a r e 4 - 4 - 2 w i t h t h e C l e a n a n d D e a d L i f t o r T r a p B a r L i f t . R e c o r d y o u r e f f o r t s . I m p o r t a n t C o n c e p t : Y o u s h o u l d d o 6 o r m o r e r e p s o r t w o o r m o r e r e p s o n t h e l a s t s e t d e p e n d i n g o n t h e c o r e l i f t . < b r > < b r > Y o u w i l l n o t i c e t h e r e p r e c o r d s g o t o o n l y 5 r e p s o n t h e C l e a n a n d t h e D e a d L i f t . D o i n g e x t r a r e p s o n t h e s e t w o l i f t s c o u l d c a u s e a n i n j u r y e s p e c i a l l y t o t h e l o w e r b a c k . A s f a t i g u e s e t s i n , c h a n c e f o r m u s c l e s p a s m s a n d i n c o r r e c t l i f t i n g t e c h n i q u e s i n c r e a s e . < b r > < b r > T h e F i f t h W e e k : N o w t h e f u n o f t h e B F S S y s t e m m o v e s i n t o h i g h g e a r . F r o m n o w o n e v e r y t i m e y o u c o m e i n t o t h e w e i g h t r o o m , y o u v e g o t a c h a l l e n g e a n d a n o b j e c t i v e . Y o u s h o u l d t r y t o b r e a k a s m a n y S e t a n d R e p R e c o r d s a s p o s s i b l e . Y o u b e g i n t h e 5 t h w e e k b y a g a i n d o i n g t h e 3 X 3 w o r k o u t . Y o u w i l l n o t i c e o n t h e p r e v i o u s m o n t h s e x a m p l e , a t o t a l o f 4 4 0 w a s a c h i e v e d o n t h e T o w e l B e n c h . Y o u r o b j e c t i v e i s t o s i m p l y d o m o r e ! < b r > < b r > A N E X A M P L E O F T H E F I F T H W E