The dictionary defines collate as a verb meaning to arrange items in a predetermined sequence. In printing, collate refers to putting pages of a document or other information materials in their proper order. Collating can be done manually.
Increase the weight lifted 2.5 to 10 pounds each week to increase your bench press between 10 and 40 pounds in a month. Perform heavy bench press at least once a week but not more than twice weekly on nonconsecutive days.
Begin running 2â3 times per week gradually increasing the distance until you can run 3 miles continuously. Once you have achieved a 3 mile run gradually increase your intensity until you can complete the run in 24 minutes or less. One of your weekly runs should consist of hill, stair or interval training. Additionally you should do sets of pushups and sit ups 2â3 times per day focusing on full range of motion for each.