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.
Gradually increase your time and distance. As you get into better shape, gradually increase your workouts to help prevent you from getting into an exercise rut. Increase your run by about 10 percent per week. So, if you run 5 miles one week, increase it to 5.5 miles the next.