JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?npjER݅pTj0A 5U\f04H<63_-Yh\`H~lMr;'$,UG goY.e$j }NR?E"$ 2xMsuXK8XKN@*o2(D|8(9az0<)_-MHb Twf,05+PuTt)q\xӇn?se;/tthҹI?4y?_xs#Ҙrgķ܇4CGF߇J'S%ztUx?ɨyN!o9D9bU]>wf5*{: DK|`Z:MeyRy5MrvD >0 \Ay8ejloL[neUI$հẪ."a0$sMO6כ,Y˩t$荁f8+a.FL$m4:ȿ'V\ё0q֩s` ?ӇUwDKS?Fba@onsjwAO9jc$@ҺcF}N@UyYXE 7Pm<-58-3g;MVԤ[a2rv>Vlnu64rN䁴+q0[H4VRY j68Pvum32,w^ W &?mKRNcZx?CԫM(?W5Yy)0kG4P~i҇S8 ^PFM,iҤu0x4}{o,C#I$w dQS!&cWv8x&kynW#(+]B8Q[*J<@7>`zWusaCJב蚔uܠ P}{W-de?YqGKQ =w M'Swp2FqM/@'ң=iU0 IVQ$zZ殗. ǻ&'ő'1b;&}X =Fyfc 쬨}qZaϭrY{A 8ErfK N&;P=*5t l^{W7|dNI=v1ׁM !xgB 5DgT&B?*=lXdT5y4kw p$m᫝J[B w}f,mMX幩d7 ,7))K&iMYݜհEHА7 dq [t@;mU 9=2kVx&O82w?_Z'_{CVw98@.9sOK,HkE?bԴ_a,qkS !$G$7#jtMqzgڶ |^NGS];$xCŤet<i nm[McG: v}Fh/‘x$ _:mg\ϟoK%ޡe"g{xo: IzFu>f~w$۱N:W-Y<ԌQQxsD&M?r\w{&4:eIOz=原xO OX {-JQur̢꾦뺍o+X3Lьvjdu;jwGM꫾@rTzg=2? F N2G57'}/ɂEU^ '%ˠk |JG9ui5Xy$HAV9OKCEi]S 'Wt&<.J8ErSMNVFˮH-[*ꔬɌW:o 5cԈoSCާV/P-E(u*Pw@ (b:Rw$ou8UhɊ(e0hj[ç\M#b3]_yĈ}uktQZ_!WMr8[W͍,Jvf?Kg{گRp3FMp$#s[.q)Z}iӲZx;Öx/G.<~M\5+/rkӧӼf7mlf{_Spz5ּ'[m> chû2=~'2-9(+++H %P/+|Gfwv-)" )_CWmN Pϥh+w-p:Uo7s)-;g5bMgcn撻1廲;ǦDfI1)W f67׏[iDۢy9m[l!#$͢z`d%$a `#f Kej[Sd皚S)4.[YѼw-?VEmhK0r!W \dGi_z}.{+[]IӐEa 4V^kknv*iG }9 ڭ, #nk7LLVIn;i$]f뀼'zUk'sfSGgaf?\@!bG5$;6׿DsPk4[ڳ_"-{7kaŞ.ŽjʠRmȥYf澝:͹4:=d$LuTҗP5"5AhKaj!NV6D%6-~zX#?EvQb`k8(}XM2.j浴l98Xj,R1^[Z;KsץyyȾTd{Ǟ6H[d-"c9uEQSCxǼgO9x2ў2C xNAcVȎB-&3q0Jpm^AKYѡBSgxJ(?<-9mnVN<ԷCk=lm2<%ُ_EXItQ>}h ԩj(8Fr(qM~QJZ!{Kk&11f$')z"TAEOFZT8wbm89QV!Ȁ23ګ|qEbZ[}E,#cLԞi؏B@ Z(3՘gPqڷ-,4QN-kEV0'Zg 9|mi@c\HGqQ鯲Fh^f93Yu9^DwhW=OtT1ܪTe<~ihsݍ#ӂc'ffݍ PLTrseKi_x,s\#]XM[(ujrXB憓$Y\i 7 |v5 %ʢpDX?eAjil>&ԯgPJw18pŖb*vP$v(=QNF3TI^=M5O=9(*1 @HHi$"ᣑ0=j͚씌 Ⲛѝt[S$Oay#K>{8̩ ^mRaII©\5b4.*tUs*LPFzsҕ~S$dT8Nb?[@(s3ҒritU%r S[qzd2#g'򣜓~I)Bө@_pG5@~(=3քc3H30&`3R֒hȘHTQr]ݩxQ@'B1E 4uH̺g,EQAt8@:B n%!R@k;d9D8]kREWK(ڝN(\y,Ƥ=exKI/-E&(# G#Y/[ry*ݕ֟!K+#.kESsвFYz&w bIdq>jieB&I3ՕgIZu,dMGlcָa/E? jz%2N@n j5sI(O>ՎY6]w>d8OM 5)p(=yG}zg{u=ȪO\]SYw;R&]XE$V݂3斾04 /խf)Ur7[pAiC,6Ѷ0"8I 4r/i6ъZ#24⦄Aϲ;F1 ækЃ[ 5Ue F?\W;_:MJw Ty=OD&`$`Y!͆3FGpzddt?Zwf鎟֮4(v\ڝp'N2/T4zd"=9Nh'F3sZ1$!PQLRcnR@\{QPE}'&p0v\Q@ dI9$Z>- ^=Ԋ8O~(+W 6S,$Q:z.YAGzĢMzsSG#2Y[ s֤ zsn$Xtp&I v-?y^0E̋vǫp3\YtSEB24OQ*qT֜ϵ7#ցS{SN:gl})Y)'=ӭn<.{Xfo˒8Zbѭc$AT@>՛ՒPD%Sblkv7 7 :TOOfe?Ҧ.xڭr)cqPxwE Ί26u9$le$`M}j멞gL<8aaʷaziF^\GzҜ,14aXw)%ľkqU%v6O.dY@s]_P%ɑϰP߿pG\TT`0t^h?ʎ{~讋vC}3\bHG+VF1%B7'1Op1dJ9'޳Orl)̘cN1'`ݞRί,!Fey)8߁3H(P8Ӣ=VXR~gX:hK~`H"Fxw`R-D/t[1}71ӵ_bX5BU9՜P#>в$(QS cɨtxQ|?c4JmckgÕG)vs>ꎂ׷Wh v53$ 'sQi29nןʺY,_J#CQE<˜F[ݨsځ}ѩi'zy ɩ@#?ZI*& '=ʌ>m亸Y"Ri:ib[uI)oEs]zFDy?=EC%[qtg {7UB_Izw{ %"}qҵU<{VOQFZJO[3Ƨ^7j@yVV'd%}ҹ.w^rèV~ԇIiU`w\ZԡRXP} ?NeEjR" ';MEpTROƺbeaujwH͌n$h^J Y{YF`g;C_8qw[StЊ3/_Ʀ^?Z*z㞧\i-/#`>ZQ0=NKxnP|F$S@sMuoing extra reps on these two lifts could cause an injury especially to the lower back. As fatigue sets in, chance for muscle spasms and incorrect lifting techniques increase.<br><br>The Fifth Week: Now the fun of the BFS System moves into high gear. From now on every time you come into the weight room, you ve got a challenge and an objective. You should try to break as many Set and Rep Records as possible. You begin the 5th week by again doing the 3 X 3 workout. You will notice on the previous month s example, a total of 440 was achieved on the Towel Bench. Your objective is to simply do more!<br><br>AN EXAMPLE OF THE FIFTH WEEK TOWEL BENCH<br><br>Look what happened!! The Set Record was smashed by 70 pounds! In addition, a new 3 Rep Record was attained. (Refer to the example on the previous page) 180 pounds should be recorded under the 3rd Break column along with the 3/3 date.<br><br>*Many athletes like to try to break their 10 Rep Record after doing 3 X 3, since this is an easy week. This is called a  Burnout set. <br><br>WANT TO WIN? BREAK A RECORD!<br><br>The Sixth Week: Break your 5 X 5 Set Record! And as many Rep Records as you can.<br><br>The Seventh Week: Break your 5-4-3-2-1 Set Record; and as many Rep Records as you can.<br><br>The Eighth Week: Break your 10-8-6 or 4-4-2 Set Record. And more Rep Records.<br><br>Now keep rotating your workouts in this 4-week cycle. You can expec