<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[RSS Feed]]></title><description><![CDATA[RSS Feed]]></description><link>http://direct.ecency.com</link><image><url>http://direct.ecency.com/logo512.png</url><title>RSS Feed</title><link>http://direct.ecency.com</link></image><generator>RSS for Node</generator><lastBuildDate>Fri, 10 Apr 2026 10:54:39 GMT</lastBuildDate><atom:link href="http://direct.ecency.com/@stevenson7/rss" rel="self" type="application/rss+xml"/><item><title><![CDATA[The Painful Comeback: Deficit Bulgarian Split Squats]]></title><description><![CDATA[One of the staple routines on my leg days is the deficit Bulgarian split squat. It’s one of the most feared and painful, and also one of the most mentally demanding exercises, since it requires full-body]]></description><link>http://direct.ecency.com/hive-193552/@stevenson7/5aefe8aa</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@stevenson7/5aefe8aa</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Thu, 09 Apr 2026 23:35:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhiqtuqdqrBLFUsCwTmpzwM5mbMSMcLXn82VHU5PQ1EXZ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Simple Moments, Full Heart]]></title><description><![CDATA[I’m really enjoying where my head is at right now. Sure, things could always be better, but I’m learning to make the most of where I am, and honestly, Saturday reminded me just how content I feel with]]></description><link>http://direct.ecency.com/hive-181335/@stevenson7/93023f4e</link><guid isPermaLink="true">http://direct.ecency.com/hive-181335/@stevenson7/93023f4e</guid><category><![CDATA[hive-181335]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Sun, 05 Apr 2026 23:25:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhioEDfTk928XVWiwpwTfx9ybf7AYS3fFtkE9EwgqgXSP?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Supersets: My Go-To for Efficient Workouts]]></title><description><![CDATA[Supersets are one of my favorite workout styles to use at the gym. It’s just so effective. A superset involves performing two different exercises back-to-back without rest, usually to improve efficiency]]></description><link>http://direct.ecency.com/hive-193552/@stevenson7/cf6e3de5</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@stevenson7/cf6e3de5</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Thu, 02 Apr 2026 23:55:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhikb8ptnjC9xk5KrPVAwC12bx2MeGUcqxmv2wmtDzBsm?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Built not Rushed]]></title><description><![CDATA[If I ever get asked what my favorite exercise at the gym is, the dumbbell shoulder press is right up there. It’s fun, a pure show of strength, and easy to progressively overload. I had a great session]]></description><link>http://direct.ecency.com/hive-193552/@stevenson7/255e7670</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@stevenson7/255e7670</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Sun, 29 Mar 2026 16:25:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhexM9rm2nbKF53pAteQcx2B8isrqTRnZAVv87pJdJFAf?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Bent-Over Rows: My Go-To for Back Growth]]></title><description><![CDATA[One of my favourite gym routines is the bent-over row, a classic compound exercise. It has so many benefits, and it was a staple for me during my second year in the gym. Mostly because I couldn’t do a]]></description><link>http://direct.ecency.com/hive-193552/@stevenson7/fe131222</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@stevenson7/fe131222</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Fri, 27 Mar 2026 20:45:18 GMT</pubDate><enclosure url="https://images.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhevbNCmrxivyXutQw1m2NeUA7t7b7ikzKTKb1gTH3kK1?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Overtrained, Exhausted… Then This Bicep Move Hit Different]]></title><description><![CDATA[One thing about the fitness space is that you’ll always come across different opinions, routines, and approaches. It can get overwhelming at times, but it also keeps things interesting and helps fight]]></description><link>http://direct.ecency.com/hive-193552/@stevenson7/7927cb6d</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@stevenson7/7927cb6d</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Sun, 22 Mar 2026 21:10:12 GMT</pubDate><enclosure url="https://images.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhes3ajrrC8tphoSHEtHRwLctyd2wvZWgFeyg5V2jftK1?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Leg day - Lessons Learned]]></title><description><![CDATA[Yesterday humbled me. It was leg day. I walked in like I always do, went straight to the squat rack, and loaded up 110kg. Nothing crazy, I’ve done 150kg for reps before. This should’ve been routine. I]]></description><link>http://direct.ecency.com/hive-193552/@stevenson7/d532bd8e</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@stevenson7/d532bd8e</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Thu, 19 Mar 2026 23:40:12 GMT</pubDate><enclosure url="https://images.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhb4r1KfKAGNg9CKnF1t9Eeo7Q6q6UXbKxjS9qWKq644F?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[You've probably being doing the cable triceps pushdowns wrong]]></title><description><![CDATA[One exercise I never skip on upper body day: rope tricep pushdowns. I do use the straight bar sometimes, but I prefer the rope. It gives that extra range of motion at the bottom and a better stretch when]]></description><link>http://direct.ecency.com/hive-193552/@stevenson7/a06fd34f</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@stevenson7/a06fd34f</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Wed, 18 Mar 2026 05:55:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhb3wi5LPALURLHNSgK7GMYd26pmEMwyFPwk6diHS21Bu?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Building your Chest with the Pec Deck]]></title><description><![CDATA[My weekends are usually fun. Football, gym, food, rest. At the gym, one movement I recently started to enjoy and added to my routine is the pec deck. It’s simple, effective, and a great way to really focus]]></description><link>http://direct.ecency.com/hive-193552/@stevenson7/901d10cd</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@stevenson7/901d10cd</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Sat, 14 Mar 2026 22:30:06 GMT</pubDate><enclosure url="https://images.ecency.com/p/32FTXiZsHoAWFxzgF7aevFQV6E69FQteY5wxrfEDnokMipYzTjgw2peQQCBDUnJQga2TJ7BWEBVcfx4Asa3bXC4YRUq7VoBUKp6AtQv2wbRzwsZ1vNaEuJmw6ZG3eY2ZBGRZPEoxkDqMVGXk?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Back to training legs]]></title><description><![CDATA[I haven't been consistent with training legs lately, partly because I think my legs are getting too big to fit anything and also life gets in the way. But today? Today I showed up. No excuses, no "I'll]]></description><link>http://direct.ecency.com/hive-193552/@stevenson7/ed283eb3</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@stevenson7/ed283eb3</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Thu, 12 Mar 2026 22:30:06 GMT</pubDate><enclosure url="https://images.ecency.com/p/32FTXiZsHoAWFxzgF7aevFQV6E69FQteY5wxrfECa6qGKXADoZc95K2HGgmjfUeiFJ7CXJBkaGRb7DrvJ3EhLDViSTDvahTzfZUifai2ZExNG73F8VDU3JUTQAdpHfFHuwmnb8qwCriphEDM?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Growth Isn’t Always Loud]]></title><description><![CDATA[Like in life, sometimes in the gym you can get stuck. Your growth feels stagnant, and it seems like you’re not making any progress at all. But most times, growth isn’t linear. It’s not always loud either.]]></description><link>http://direct.ecency.com/hive-193552/@stevenson7/growth-isn-t-always-loud</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@stevenson7/growth-isn-t-always-loud</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Sun, 01 Mar 2026 21:25:21 GMT</pubDate><enclosure url="https://images.ecency.com/p/S5Eokt4BcQdk7EHeT1aYjzebg2hC7hkthT45eMy8HXxhpmJrSuWv7vgiwAj5yh1JLyNKzTY?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[LEG DAY - FUN DAY]]></title><description><![CDATA[My legs are huge, particularly my quads. I’ve been asked many times why I train legs so hard, and I usually give different answers for some reason. Today was leg day, and I actually trained with one of]]></description><link>http://direct.ecency.com/hive-193552/@stevenson7/leg-day-fun-day</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@stevenson7/leg-day-fun-day</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Thu, 19 Feb 2026 22:05:06 GMT</pubDate><enclosure url="https://images.ecency.com/p/S5Eokt4BcQdk7EHeT1aYjzebg2hC7hkthT45duN6QcSi7MmEMB5rbkUbHfFkDxMknvzAH6n?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Cable Curls: The Bicep Exercise I Didn’t Expect to Love]]></title><description><![CDATA[I was scrolling through social media when I came across a different variation of bicep curls. It was cable curls. I’m usually pro free weights over machines, but I think both have their pros and cons,]]></description><link>http://direct.ecency.com/hive-112107/@stevenson7/cable-curls-the-bicep-exercise</link><guid isPermaLink="true">http://direct.ecency.com/hive-112107/@stevenson7/cable-curls-the-bicep-exercise</guid><category><![CDATA[hive-112107]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Thu, 29 Jan 2026 17:12:12 GMT</pubDate><enclosure url="https://images.ecency.com/p/S5Eokt4BcQdk7EHeT1aYjzebg2hC7hkthT45e4EFqSSsPPFBVySYvMfsXM1sCPurkzpQinA?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Why Cable Flyes Might Be the Secret to Chest Growth]]></title><description><![CDATA[I’ve been shuffling between gyms these past couple of days. First, because I genuinely enjoy trying out new spots and different machines. Second, because I’ve been trying to cut costs, although that plan]]></description><link>http://direct.ecency.com/hive-193552/@stevenson7/why-cable-flyes-might-be-the-secret-to-chest-growth</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@stevenson7/why-cable-flyes-might-be-the-secret-to-chest-growth</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Thu, 22 Jan 2026 21:56:33 GMT</pubDate><enclosure url="https://images.ecency.com/p/S5Eokt4BcQdk7EHeT1aYjzebg2hC7hkthT45eBZYt9CcagyYzbaUAynhQJ8kzz5wa2DUNez?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Tried the Shoulder Press Machine - Had Thoughts]]></title><description><![CDATA[I was at the gym yesterday and man… it was intense. I’m sore as hell right now, and honestly, I’m already wondering how tomorrow at work will go. I was even groaning mid-set, and one of the lads joked]]></description><link>http://direct.ecency.com/hive-194734/@stevenson7/tried-the-shoulder-press-machine</link><guid isPermaLink="true">http://direct.ecency.com/hive-194734/@stevenson7/tried-the-shoulder-press-machine</guid><category><![CDATA[hive-194734]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Sun, 18 Jan 2026 16:33:00 GMT</pubDate><enclosure url="https://images.ecency.com/p/S5Eokt4BcQdk7EHeT1aYjzebg2hC7hkthT45e4K1RfKYSSui4tUDrK5dRhGoK35uM8UnLWJ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Getting the Bent-Over Row Right]]></title><description><![CDATA[One of my staple movements when it comes to upper-body day is the bent-over row. It’s a fantastic strength exercise that ticks all the boxes for me, and one I genuinely think everyone should make room]]></description><link>http://direct.ecency.com/hive-193552/@stevenson7/getting-the-bent-over-row-right</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@stevenson7/getting-the-bent-over-row-right</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Sat, 10 Jan 2026 15:10:57 GMT</pubDate><enclosure url="https://images.ecency.com/p/S5Eokt4BcQdk7EHeT1aYjzebg2hC7hkthT45e8EZLu2aJJkkbb5xUN2DJxyXNZSbSsJ6zqk?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Festive Delight - My Monomad Challenge entry ]]></title><description><![CDATA[I took leave from work last week, to get some much needed rest and particularly to spend my birthday and the Christmas holidays with the family. I visited them on the eve of Christmas and stayed over till]]></description><link>http://direct.ecency.com/hive-142159/@stevenson7/festive-delight-my-monomad-challenge</link><guid isPermaLink="true">http://direct.ecency.com/hive-142159/@stevenson7/festive-delight-my-monomad-challenge</guid><category><![CDATA[hive-142159]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Tue, 30 Dec 2025 21:58:24 GMT</pubDate><enclosure url="https://images.ecency.com/p/2dk2RRM2dZ8gKjXsrozapsD83FxL3Xbyyi5LFttAhrXxr16mCe4arfLJNNn76D2TkdbELqVYnEzD2e4RN2bVCgrjx8J5HxQwRN1ECXon2qn6zNpG6q63KDN3u2DhAb47pwrTKi4y8QSQqZYUpvZnwoNLMKScwLKe6mjEA9EvxN?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[What I’m Currently Reading: Two Very Different Journeys]]></title><description><![CDATA[There’s something special about receiving a book as a gift. It’s like someone is sharing a part of their world with you. Recently, I was gifted two very different books, each offering its own unique journey.]]></description><link>http://direct.ecency.com/hive-180164/@stevenson7/what-i-m-currently-reading</link><guid isPermaLink="true">http://direct.ecency.com/hive-180164/@stevenson7/what-i-m-currently-reading</guid><category><![CDATA[hive-180164]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Sat, 27 Dec 2025 17:24:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennCKQRd5YWCghPoAXpZXBUurZaU6jDmfch7bueFpAydSY6YQbisLq8CH5ckUcYn9wApygmcGKvi2zQjjdwkfNj633tky3gs2Y9hCXM2ySWXRcWaFjL?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Rest is not a Luxury, it's a Necessity ]]></title><description><![CDATA[Like the gym, and honestly, every other thing in life, rest days are really important. One of the gyms I use closed for the year, the other started renovating and also shut down, leaving just one. I was]]></description><link>http://direct.ecency.com/hive-193552/@stevenson7/rest-is-not-a-luxury-its-a-necessity</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@stevenson7/rest-is-not-a-luxury-its-a-necessity</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Mon, 22 Dec 2025 21:50:42 GMT</pubDate><enclosure url="https://images.ecency.com/p/S5Eokt4BcQdk7EHeT1aYjzebg2hC7hkthT45duReUUvgmxH5MAnwCD4ELTpU7UW2Re4ivMt?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Why the Hack Squat is harder than it looks]]></title><description><![CDATA[Last Saturdays session was pretty intense. After playing Football in the morning, I headed straight to the gym. It was a full body day, but I got a humbling after using the hack Squat machine. In the video.]]></description><link>http://direct.ecency.com/hive-150338/@stevenson7/bpezuwdx</link><guid isPermaLink="true">http://direct.ecency.com/hive-150338/@stevenson7/bpezuwdx</guid><category><![CDATA[hive-150338]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Sun, 14 Dec 2025 06:55:06 GMT</pubDate><enclosure url="https://images.ecency.com/p/99pyU5Ga1kwr5bsMXthzYLbcngN4W2P8NtU9TWTdHC3HaQbjuuRfKKVdjVgYgJn9XQyLbTKG2Ju9THFKp6wNS2R9BpHWT87NQNW7fKqHhjhjyeYq7PN1THN49emxFqr8Tg?format=match&amp;mode=fit" length="0" type="false"/></item></channel></rss>