JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================cK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?QKT54kPL [wXԳUI8&a!^1ד&xZ ޖ퓸zm?&i_KëC :f5vn>iȯksT=AWx+TѼYic4-hN8^T6vw.kZӴ9d* 8/xWi4LVLbq.ާO>d +$e3^1/u3JTpò,O׺ vG J8*JXHFE8U_hv@59JE'#:bK+'Wy\4Goj"&dFXdiS(ʞ书XdQ/գ#O&27Eb$a*xFEv+N( OzQAnA!զ+w=l=^hjOsk6QNJ^0`JEA%ݼQ]?']_omCKgPG-&8s\ۚ0mETK9wW"+V"*c;A`GpUөjY#';TqYIk0iJݍrh"0ڋ؏z|Gz5BL뜆94k+Xk5Numd&V_^)#EM]xWFD0W^RSa^\קn ¹/cYiWq@AٙSJ7]VZK[w%ֵ&˲ b# #m/]VpWo !ǰSZ#TN^;AAB6[#QԖ췓Ry?NմU^sFƬC*aUHRt<%Is“M{@le88;H=^a d|.qָf& <{v֚ջZFf|I zPך(y&!P៯ҹ%Z>!r5(?Ĝơ[y <~T/S[Qni$@QCS<Җ㼞^U{u5љvbko8, FF~bA +Ӡ幁]&9F(w#w6}6ǞڴieR",Qy?jh:j&4p(أdK]&ʷcwĽkuN 0##W9!QsĿMLxfAꔮ(ũZF'=RZ3ҳl JT7[3Ru895=ںZD^"InG#Ź{'hXl bL#Tۡ:멩-[\lb2\?iHQ&0LyQN+I$Ӹbz*jQW:p96;buGf \z_,zrE2DhvXdj+nE*z8N{53+G'CЩ>`3j]t=Eʚq-ޣOCp3 h6T`r\*T;0)?**Z-f|^ΩXvwvwPaDM--!Noq3l%ɪ >u$!aVwJNVCzb$:xTQ[t8>ѡf>ut*V.]An(kPili~U,zMS)뀧('O?CCNjl!*aEKdy{c0MT#techniques are learned.<br><br>TOWEL BENCH: Since most athletes know their max on the bench, take 70% of your max for your first set. For example, if your max is 200 pounds, begin 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 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 r