<?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>Tue, 07 Apr 2026 00:35:27 GMT</lastBuildDate><atom:link href="http://direct.ecency.com/@tlc76/rss" rel="self" type="application/rss+xml"/><item><title><![CDATA[Workout #27 Back and Shoulders..... Enjoy]]></title><description><![CDATA[Lat pull downs to chest, Lat pull downs behind head and then cable rows. 10 reps of each at 96Kg equals one set, repeat for four sets T-bar rows, 4 x 15 x 40Kg Bent over barbell rows, 4 x 10 x 80Kg Single]]></description><link>http://direct.ecency.com/weights/@tlc76/workout-27-back-and-shoulders-enjoy</link><guid isPermaLink="true">http://direct.ecency.com/weights/@tlc76/workout-27-back-and-shoulders-enjoy</guid><category><![CDATA[weights]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Fri, 23 Jun 2017 11:22:39 GMT</pubDate><enclosure url="https://images.ecency.com/p/5bEGgqZEHBMdvSSM3YPY82SEa7SJvsvpWtBM6Y7qtxHYyES9JcCgykrg7JxdLEGETQae7cGSZyybFuP1TqBp4tkv4yiM1wo4?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout #26 Chest, Bi's, Calves.]]></title><description><![CDATA[Flat bench press - barbell, 5 x 5 x 97.5Kg Incline dumbbell press, 5 x 5 x 37.5Kg Incline dumbbell fly's, 3 x 12 x 25Kg Incline dumbbell press, (pronated grip) 3 x 10 x 20Kg Cable face pulls, 3 x 20 x]]></description><link>http://direct.ecency.com/weights/@tlc76/workout-26-chest-bi-s-calves</link><guid isPermaLink="true">http://direct.ecency.com/weights/@tlc76/workout-26-chest-bi-s-calves</guid><category><![CDATA[weights]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Thu, 22 Jun 2017 06:07:51 GMT</pubDate><enclosure url="https://images.ecency.com/p/MG5aEqKFcQi5xsGsUDYUN1LNu9Qi8onYittfhSMCpK247Cb8urbXb1J6wKtF7ggaj6xwSzh4mrtRSfEv8a5GtCYvoheSfmB9G?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout #25, Shoulders, Legs and Tri's.]]></title><description><![CDATA[Standing shoulder press in front of head, followed by standing shoulder press behind the head, then upright rows and then to finish front raises. Use a barbell @ 27Kg with no breaks between each exercise!!!]]></description><link>http://direct.ecency.com/weightlifting/@tlc76/workout-25-shoulders-legs-and-tri-s</link><guid isPermaLink="true">http://direct.ecency.com/weightlifting/@tlc76/workout-25-shoulders-legs-and-tri-s</guid><category><![CDATA[weightlifting]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Wed, 21 Jun 2017 08:49:54 GMT</pubDate><enclosure url="https://images.ecency.com/p/5bEGgqZEHBMdvSSM3YPY82SEa7SJvsvpWtBM6Y7qtxHYyES9JcKFDi6BKfcobLLKfUcVqwTVsk2C4hMfVhKoyUVBhAprwJke?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout #24  Chest, Bi's and Traps]]></title><description><![CDATA[Flat barbell bench press, 10 x 10 x 75Kg, rest 60 seconds between sets Incline barbell press, 4 x 8 x 60Kg Incline dumbbell fly's, 4 x 10 x 20Kg Decline cable fly's, 3 x 12 x 28Kg Barbell curls (21's),]]></description><link>http://direct.ecency.com/gym/@tlc76/workout-24-chest-bi-s-and-traps</link><guid isPermaLink="true">http://direct.ecency.com/gym/@tlc76/workout-24-chest-bi-s-and-traps</guid><category><![CDATA[gym]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Tue, 20 Jun 2017 22:04:39 GMT</pubDate><enclosure url="https://images.ecency.com/p/hgjbks2vRxvdTZqre6jZfcKP3VhEc392SE594nmChkdFU3KUdCvtEQ95y4GEwuT6on5uAGgTYjirXeD9UCSbN9bMtS?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout #23 Legs, Back, Tri's]]></title><description><![CDATA[Back squats, 5 x 5 x 120Kg Front squats, 4 x 8 x 80Kg Dead-lifts, 5 x 5 x 140Kg Lunges 3 x 10 x 30Kg Wide-grip pull-ups, 5 x 10 T-bar rows, 4 x 10 x 60Kg Cable rows, 3 x 15 x 96Kg Lat cable pulls, 3 x]]></description><link>http://direct.ecency.com/fitness/@tlc76/workout-23-legs-back-tri-s</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@tlc76/workout-23-legs-back-tri-s</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Tue, 20 Jun 2017 08:41:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/5bEGgqZEHBMdvSSM3YPY82SEa7SJvsvpWtBM6Y7qtxHYyES9JcCgyko8voMSsUDEVb73hqVJUrNa3aXgVnrXKQhNffNn43dG?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout#22 Chest Bi's Shoulders]]></title><description><![CDATA[Barbell Curls reps till failure at 40Kg, followed by negative chin-up (aiming for 40sec to complete rep) and to finish barbell curls till failure at 22.5Kg. Do not rest between exercises!!! Repeat this]]></description><link>http://direct.ecency.com/health/@tlc76/workout-22-chest-bi-s-shoulders</link><guid isPermaLink="true">http://direct.ecency.com/health/@tlc76/workout-22-chest-bi-s-shoulders</guid><category><![CDATA[health]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Sun, 18 Jun 2017 23:26:51 GMT</pubDate><enclosure url="https://images.ecency.com/p/MG5aEqKFcQi5xsGsUDYUN1LNu9Qi8onYittfhSMCpK247Cb8urbXbbZ2TBJtAye8Usux437qdjdoo176qxLJG72vVww8cexfx?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout #22 Back and Tri's]]></title><description><![CDATA[Wide-grip Pull-ups 5 x 10, Super set with Diamond Push-ups 5 x 30 Bent Over Barbell Rows 4 x 10 x 65Kg, Super set with Bench Dips 4 x 15 Reverse-grip Bent Over Barbell Rows 3 x 15 x 50Kg, Super set with]]></description><link>http://direct.ecency.com/workout/@tlc76/workout-22-back-and-tri-s</link><guid isPermaLink="true">http://direct.ecency.com/workout/@tlc76/workout-22-back-and-tri-s</guid><category><![CDATA[workout]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Thu, 15 Jun 2017 10:20:42 GMT</pubDate><enclosure url="https://images.ecency.com/p/FxX5caie56ynMuadCn1QV74TFBJ4dhAkvfmnAiCuCBqjmFwGy85jekSaQEV1EzZsp2beKjwYE3cP3aNLA4gVNzUsCfkibonLThpHct5wNuHG?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout #21, Shoulders And Legs.]]></title><description><![CDATA[Seated Shoulder Press - Barbell, 10 x 10 x 45Kg (rest 60 seconds between sets) Back Squats, 10 x 10 x 85Kg (rest 60 seconds between sets) Please refer to previous posts if you want to follow this routine]]></description><link>http://direct.ecency.com/fitness/@tlc76/workout-21-shoulders-and-legs</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@tlc76/workout-21-shoulders-and-legs</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Sat, 10 Jun 2017 21:44:00 GMT</pubDate><enclosure url="https://images.ecency.com/p/3HaJVw3AYyXB6DfixgRs18hVdqwooFTPVzUC54j2BtdmZYVgd24r5qR2pwhaUz87SDTLKnZAGGQg464ArdAvZ9EFRb71hYTPAJQjJrA?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout #20 Chest and Biceps.]]></title><description><![CDATA[Flat Bench Press; 2 x 20 x 20Kg 1 x 10 30Kg 1 x 8 x 60Kg 1 x 8 x 60Kg 1 x 6 x80Kg 4 x 5 x 90Kg Incline Bench Dumb-bell Fly's 4 x 12 x 30Kg Flat Bench Dumb-bell Press (pronated grip) 4 x 10 x 30Kg Decline]]></description><link>http://direct.ecency.com/fitness/@tlc76/workout-20-chest-and-biceps</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@tlc76/workout-20-chest-and-biceps</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Sat, 10 Jun 2017 02:22:00 GMT</pubDate><enclosure url="https://images.ecency.com/p/MG5aEqKFcQi5xsGsUDYUN1LNu9Qi8onYittfhSMCpK247CSZHJETyCEvyshWbcJkumdKMyQGLs8Prd2FovthhqMf5hvZGjmx2?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout #19 Back Tri's and Traps]]></title><description><![CDATA[Assisted pull-ups 100 T-bar Rows 4 x 10 x 60Kg Single Arm Rows 4 x 6 x 40Kg Bent Over Barbell Rows 3 x 15 x 45Kg Rack Pulls 3 x 12 x 80Kg Narrow-grip Bench 3 x 15 x 45Kg Cable Push-downs 3 x 20 Overhead]]></description><link>http://direct.ecency.com/weightlifting/@tlc76/workout-19-back-tri-s-and-traps</link><guid isPermaLink="true">http://direct.ecency.com/weightlifting/@tlc76/workout-19-back-tri-s-and-traps</guid><category><![CDATA[weightlifting]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Fri, 09 Jun 2017 22:00:48 GMT</pubDate><enclosure url="https://images.ecency.com/p/8SzwQc8j2KJZWBXFXjzhmg1FAuEnj83yDAnFkV3kU2qg4u7XofpSaU8j8ua7KoLvnGLeesqgpoCgefXXxbimYdFVAma6GAyT59V4xQqEDda4LaBhXo4?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout #18, Legs and Shoulders.]]></title><description><![CDATA[Seated Shoulder Press; 2 x 20 x 20Kg 1 x 10 x 30Kg 1 x 7 x 50Kg 1 x 5 x 60Kg 3 x 3 x 65Kg Leaning Lateral Side Raises, 3 x 10 x 10Kg Back Squats 10 x 10 x 80Kg Please refer to previous posts if you want]]></description><link>http://direct.ecency.com/fitness/@tlc76/workout-18-legs-and-shoulders</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@tlc76/workout-18-legs-and-shoulders</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Wed, 07 Jun 2017 09:28:18 GMT</pubDate><enclosure url="https://images.ecency.com/p/hgjbks2vRxvdTZqre6jZfcKP3VhEc392SE594nmChkdFU3KUcL2zJLuwdaj1zwrF8PpGqnkzDjoPGU6mjnMNtbyvTG?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout #17, Chest and Biceps. Get of the couch, a healthy body creates a healthy mind!!]]></title><description><![CDATA[Flat Barbell Bench Press, 10 x 10 x 70Kg - Super-set with Barbell Curls 10 x 10 x 30Kg, rest 60 seconds between sets. Incline Barbell Press 3 x 10 x 35Kg - Super-set with Dumb-bell Hammer Curls 3 x 10]]></description><link>http://direct.ecency.com/fitness/@tlc76/workout-17-chest-and-biceps-get-of-the-couch-a-healthy-body-creates-a-healthy-mind</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@tlc76/workout-17-chest-and-biceps-get-of-the-couch-a-healthy-body-creates-a-healthy-mind</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Tue, 06 Jun 2017 09:51:42 GMT</pubDate><enclosure url="https://images.ecency.com/p/MG5aEqKFcQi5xsGsUDYUN1LNu9Qi8onYittfhSMCpK247Cb8urbXbtiSR2shykf6w5ViFuduxhzM9igpLm1E1DwPkcSWipBdG?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout #16, Back and Triceps]]></title><description><![CDATA[Wide-grip Pull-ups. 5 x 10, Super-set with Diamond Pushups, 5 x 30 Dead-rows, 3 x 5 x 70Kg, Super-set with Skull-crushers 3 x 5 x 50Kg Reverse-grip Bent Over Rows 3 x 10 x 50Kg, Super-set with Dumb-bell]]></description><link>http://direct.ecency.com/bodybuilding/@tlc76/workout-16-back-and-triceps</link><guid isPermaLink="true">http://direct.ecency.com/bodybuilding/@tlc76/workout-16-back-and-triceps</guid><category><![CDATA[bodybuilding]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Mon, 05 Jun 2017 06:17:48 GMT</pubDate><enclosure url="https://images.ecency.com/p/3HaJVw3AYyXB6DfixgRs18hVdqwooFTPVzUC54j2BtdmZYWemLaAYP6YQNgrMKxUn5SgKGVQFpEQqXP66uHDuF5undQfj8QY2HS6ZSe?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout #15, Legs and Shoulders]]></title><description><![CDATA[Back Squats, 3 x 10 x 80Kg Front Squats, 3 x 10 x 60Kg Deadlifts, 3 x 10 x 80Kg Lunges, 3 x 20 x 20Kg Seated Shoulder Press - Barbell, 3 x 10 x 40Kg Upright Barbell Rows, 3 x 10 x 45Kg Lateral Side Plate]]></description><link>http://direct.ecency.com/bpodybuilding/@tlc76/workout-15-legs-and-shoulders</link><guid isPermaLink="true">http://direct.ecency.com/bpodybuilding/@tlc76/workout-15-legs-and-shoulders</guid><category><![CDATA[bpodybuilding]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Sun, 04 Jun 2017 01:25:00 GMT</pubDate><enclosure url="https://images.ecency.com/p/MG5aEqKFcQi5xsGsUDYUN1LNu9Qi8onYittfhSMCpK247CSZHHXxMPVrP8HTv76D5nCo71mqUn4yE4iieAtaeYdvPQw6vfxdc?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Surf Fans - Fiji Pro Now Live]]></title><link>http://direct.ecency.com/surf/@tlc76/surf-fans-fiji-pro-now-live</link><guid isPermaLink="true">http://direct.ecency.com/surf/@tlc76/surf-fans-fiji-pro-now-live</guid><category><![CDATA[surf]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Sat, 03 Jun 2017 22:30:00 GMT</pubDate></item><item><title><![CDATA[Workout #15, Chest, Biceps ands Traps - The new you, stop dreaming start lifting!!]]></title><description><![CDATA[Flat Bench Press; 2 x 20 x 20Kg 1 x 10 x 50Kg 5 x 6 x 85Kg Incline Dumb-bell Press, 3 x 10 x 30Kg Flat Bench Dumb-bell Press 3 x 10 x 30Kg use a pronated grip (wrists facing inwards) Decline Cable Fly's]]></description><link>http://direct.ecency.com/bodybuilding/@tlc76/workout-15-chest-biceps-ands-traps-the-new-you-stop-dreaming-start-lifting</link><guid isPermaLink="true">http://direct.ecency.com/bodybuilding/@tlc76/workout-15-chest-biceps-ands-traps-the-new-you-stop-dreaming-start-lifting</guid><category><![CDATA[bodybuilding]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Sat, 03 Jun 2017 20:48:06 GMT</pubDate><enclosure url="https://images.ecency.com/p/3HaJVw3AYyXB6DfixgRs18hVdqwooFTPVzUC54j2BtdmZYTkLP88PCqcbHr9BfHiKuZLZTujv4FFyywgF994Xt3mTEjrcaXp11saj4A?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout #14 Back and Triceps - Start creating the new YOU]]></title><description><![CDATA[Wide-grip Pull-ups 5 x 10, Super-set with Diamond Push-ups 5 x 30 Single Arm Bent Over Rows 3 x 5(each side) x 40Kg, Super-set with Narrow Grip Bench Press 3 x 5 77.5Kg Bent Over Bar-bell Rows 3 x 5 x]]></description><link>http://direct.ecency.com/weightlifting/@tlc76/workout-14-back-and-triceps-start-creating-the-new-you</link><guid isPermaLink="true">http://direct.ecency.com/weightlifting/@tlc76/workout-14-back-and-triceps-start-creating-the-new-you</guid><category><![CDATA[weightlifting]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Fri, 02 Jun 2017 22:32:39 GMT</pubDate><enclosure url="https://images.ecency.com/p/3HaJVw3AYyXB6DfixgRs18hVdqwooFTPVzUC54j2BtdmZYTkLP88PCqcbHr9BfHiKuZLZTujv4FFyywgF994Xt3mTEgbcqEmtwnSqeE?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[2017 Workouts #13 Legs and Shoulders]]></title><description><![CDATA[60 second rest between each set, don't cheat!!! Back Squats 4 x 10 x 65Kg Super-set with Dumb-bell Front Raises 4 x 10 x 7.5Kg Front Squats 4 x 10 x 50Kg Super-set with Dumb-bell Side Raises 4 x 12 x 7.5Kg]]></description><link>http://direct.ecency.com/health/@tlc76/2017-workouts-13-legs-and-shoulders</link><guid isPermaLink="true">http://direct.ecency.com/health/@tlc76/2017-workouts-13-legs-and-shoulders</guid><category><![CDATA[health]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Fri, 02 Jun 2017 01:48:12 GMT</pubDate><enclosure url="https://images.ecency.com/p/C3TZR1g81UNbFzApDTmvFhjDGy1tRqUNoCnignPZR1FLseknFMc3B5QAcrZGPo88p1zA4JHuJ1dMFdVCcGnKNezwn4ABkmdTDrxJkeKgpziK9FzrS8WHpQZ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[2017 Workouts #12 Chest and Biceps]]></title><description><![CDATA[Flat Bench Press 10 x 10 x 65Kg, Super-set with Barbell Curls 10 x 10 x 22.5Kg (rest 60sec between sets) Incline Bench Press 3 x 15 x 40Kg, Super-set with Hammer Curls 3 x 15 x 15Kg (rest 60sec between]]></description><link>http://direct.ecency.com/weightlifting/@tlc76/2017-workouts-12-chest-and-biceps</link><guid isPermaLink="true">http://direct.ecency.com/weightlifting/@tlc76/2017-workouts-12-chest-and-biceps</guid><category><![CDATA[weightlifting]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Thu, 01 Jun 2017 20:04:51 GMT</pubDate><enclosure url="https://images.ecency.com/p/3DLAmCsuTe3bf3YJfXXmyCadmvrfqAV97ViydECTft81BDeFCBiSe4L6NLww21UqqoPzpspG9DME9pe7a6CenRMA2wDTk6J822ky9TRBaPa4yZ5jRsmapkdNS3Nf7Tsm6DTr2xgBE13Pmris1tKUyvBezDVm4Ed?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Deep, Funk and Chunk]]></title><description><![CDATA[OK so I'm going to post some DJ mixes I put together couple of years back hope y'all enjoy]]></description><link>http://direct.ecency.com/dj/@tlc76/deep-funk-and-chunk</link><guid isPermaLink="true">http://direct.ecency.com/dj/@tlc76/deep-funk-and-chunk</guid><category><![CDATA[dj]]></category><dc:creator><![CDATA[tlc76]]></dc:creator><pubDate>Thu, 01 Jun 2017 09:55:48 GMT</pubDate><enclosure url="https://images.ecency.com/p/2N61tyyncFaFc5ntfuipfhJJDNRq6weaDd2VucLRoazURoWfRTg5oTArSHQc2QjzyGyzXqbqYxpwBofUpkjPrwtG1S8QndP3EpBqdcozNTX1V8ELvxifHAMrX8zcPUuDJYbTBK9LGGho?format=match&amp;mode=fit" length="0" type="false"/></item></channel></rss>