I contacted the webhost (Brian Mackenzie) at brianmac.co.uk and told him about my workout card and asked if he wanted to use it on his site. Well, he said yes and made a new section and included my name… woah. This is a big deal for me, since I’ve never been on any webpage before other than ones that I make (Facebook, Myspace, Tumblr, etc.).
http://www.brianmac.co.uk/weight.htm > Under Workout Card
Twitch911 has produced an Excel spreadsheet Workout Card to help you determine the correct weight to use for each exercise based on the required session RM. A set of exercises and the target muscles has been included but these can be modified to the exercises you personally use.
You need to conduct a maximum load test for each exercise and enter the weight and number of repetitions. Your maximum load (1RM) for a weight training exercise can be determined based on a weight and the number of repetitions you can perform to exhaustion for that exercise. The Brzycki’s equation provides a good estimate of the maximum load providing the number of repetitions does not exceed 12. The Workout Card uses the Brzycki’s equation to determine your maximum load and automatically fill in the RM columns. I recommend that you conduct a max load test on a regular basis e.g. every 3-4 weeks.
Twitch was born and raised in New Orleans, Louisiana. He is a Network Administrator and spends about 50+ hours a week in front of a computer. To keep himself healthy, he enjoys exercising and competing in Rugby, Sanshou, and Taiji.