JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================^K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?%8ҹEvp}*>7,#rI,-kKHbgKխx{yZźNPf=ehc뚴285RTr(z{G?%+/ ʦ"}у@Dw%OsI6lY.2?*I49Cs"mqznL6+D - 1^ !`j:lHg$V*j3GU +gk[rǂ} mA 6#˅bqdwdwlJv&6;=ң@QiI;^3Htsg}-H1T_OwW~QN:`?Zx̻!\dݿ :̖-wޫ=If! J $ExڈW`QO+kMo1TqRζф~P3|LKs{sjT Y)3NNT, aּۧIz.5xH$Q//Iκa4qԛS=o>u $gdTdx5 ѕJ[PxH%fp!+(Jn7lV xZp2LӪw}%ڼLB\f*q 1'9'5ԭ{|r|?:&^ݸ{v5Y4١pH?6ǵd>49UV4\ʸ*>>VI^2mB> _3`; 8tc*&W$TrȨǵ04Ҹ,N>${vlzfU0^]Nc!w@Hc$c=V%Tx+]?N\t JOY0F~a2%f" 4ٗ ׏Lfqп8?Fv)5<-c\k"7K;+*±qvH]u^Io^u/frq+a&)~e?c@4Xi H:嬜;TL|}npHq[)51<--in`%5T񑌴<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