April 26, 2010Read: Mark 12
"Love thy neighbor as yourself." --Mark 12:31
Sitting on our little porch, I'm watching Loretta add potting mix, dirt and water to plants and shrubs. The smell of barbecue from a nearby condo fills the air. Somebody's cookin' out. The neighborhood seems alive tonight. Sun-filled cheeks on neighborhood kids is evidence of a fast-approaching summer. It seems God has dropped me in an episode of Leave it to Beaver. Somehow you'd expect Wally to come strollin' by. But I know better. This is no Pine Street.
I know better because I know myself better. When was the last time we visited a new neighbor? Or went to see the widow down the street? Or invited the single dad to church? Not sure if you can relate, but we have more in common with Mrs. Kravitz than we do June Cleaver. In reality, however, our homes, apartments and condos are as much an opportunity to witness as gyms, offices and schools. Let's make it a point this week to do something in Jesus' name for those we live around.
KNOWING YOUR REP MAX
Many of the programs you read here at PrayFit are based upon your ability to estimate your one-rep max, or 1RM, the amount of weight you can lift on an exercise one time.
But research shows that if you don’t know your 1RM, you can still estimate it with accuracy as long as you can determine at least your 5RM. So we’ve provided an equation of determining your 1RM through your 5RM. Since many of you might train alone, and the ability to test your 1RM might prove difficult, this could be your best way to go. To test yourself, choose a weight with which you can do five reps to failure. Then plug that 5RM weight (in pounds) into the following equations.
Upper body exercise: (5RM x 1.1307) 0.6998 = 1RM
Lower body (5RM x 1.0970) 14.2546 = 1RM