<?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>https://ecency.com</link><image><url>https://ecency.com/logo512.png</url><title>RSS Feed</title><link>https://ecency.com</link></image><generator>RSS for Node</generator><lastBuildDate>Tue, 29 Sep 2026 11:40:30 GMT</lastBuildDate><atom:link href="https://ecency.com/@croberts845/rss" rel="self" type="application/rss+xml"/><item><title><![CDATA[Vince Gironda inspired 8x8 workout]]></title><description><![CDATA[Image source: Google Images The late great Vince Gironda'said 8x8 workout is also known as the "humble workout" because the weight is 40-60% of your max weight of each exercise. This workout]]></description><link>https://ecency.com/@croberts845/vince-gironda-inspired-8x8-workout-37c4d0175c469</link><guid isPermaLink="true">https://ecency.com/@croberts845/vince-gironda-inspired-8x8-workout-37c4d0175c469</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Tue, 27 Feb 2018 00:46:45 GMT</pubDate><enclosure url="https://i.ecency.com/p/o1AJ9qDyyJNSpZWhUgGYc3MngFqoAMxREt8Lu8UcLQAepFjRG?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Compound movement exercises]]></title><description><![CDATA[Ive been asked a few times what are compound movements exercises and what are the benefits of doing them. What is a compound movement exercise? A compound movement exercise is any exercise that uses two]]></description><link>https://ecency.com/@croberts845/compound-movement-exercises-3eb07fc96fa2c</link><guid isPermaLink="true">https://ecency.com/@croberts845/compound-movement-exercises-3eb07fc96fa2c</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Sun, 18 Feb 2018 23:04:33 GMT</pubDate><enclosure url="https://i.ecency.com/p/o1AJ9qDyyJNSpZWhUgGYc3MngFqoAN4xtUneou43Z4XAnCM2v?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout for beginners]]></title><description><![CDATA[Hello everyone it's been a few day. I've been battling the flu for almost a week but I'm feeling better now. Ok now for the workout. This workout is for a person that's just started working out. **Before]]></description><link>https://ecency.com/@croberts845/workout-for-beginners-af773ee091e3d</link><guid isPermaLink="true">https://ecency.com/@croberts845/workout-for-beginners-af773ee091e3d</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Sat, 10 Feb 2018 16:38:42 GMT</pubDate><enclosure url="https://i.ecency.com/p/o1AJ9qDyyJNSpZWhUgGYc3MngFqoAN6WLkiSbULxqVLSftJZC?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Street art in Philadelphia]]></title><description><![CDATA[One of the beautiful memorials in the city of Philadelphia]]></description><link>https://ecency.com/@croberts845/street-art-in-philadelphia-84a8faf8ad1c5</link><guid isPermaLink="true">https://ecency.com/@croberts845/street-art-in-philadelphia-84a8faf8ad1c5</guid><category><![CDATA[art]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Tue, 06 Feb 2018 14:24:09 GMT</pubDate><enclosure url="https://i.ecency.com/p/o1AJ9qDyyJNSpZWhUgGYc3MngFqoAN3W6cuW8rs8KW1k4naKQ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[fitness goals for beginners]]></title><description><![CDATA[Hello everyone.. Don't be fouled because of the title saying " fitness goals for beginners". Just because someone says "beginner" does not mean it will be"easy". When you]]></description><link>https://ecency.com/@croberts845/a-few-tips-to-remain-healthy-when-starting-a-workout-routine-7b8addb525e0f</link><guid isPermaLink="true">https://ecency.com/@croberts845/a-few-tips-to-remain-healthy-when-starting-a-workout-routine-7b8addb525e0f</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Sun, 04 Feb 2018 00:12:48 GMT</pubDate></item><item><title><![CDATA[Snowy Mountains of Afghanistan]]></title><description><![CDATA[Dangerous but Beautiful I must say!]]></description><link>https://ecency.com/@croberts845/snowy-mountains-of-afghanistan-6a77a1fff420e</link><guid isPermaLink="true">https://ecency.com/@croberts845/snowy-mountains-of-afghanistan-6a77a1fff420e</guid><category><![CDATA[photography]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Fri, 02 Feb 2018 13:51:24 GMT</pubDate><enclosure url="https://i.ecency.com/p/o1AJ9qDyyJNSpZWhUgGYc3MngFqoAMxTEpb5D95CBqjpd29cJ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[King of battle]]></title><description><![CDATA[Fort Carson, Colorado Springs 😍]]></description><link>https://ecency.com/@croberts845/king-of-battle-97e1c4b268c19</link><guid isPermaLink="true">https://ecency.com/@croberts845/king-of-battle-97e1c4b268c19</guid><category><![CDATA[photography]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Fri, 02 Feb 2018 11:39:48 GMT</pubDate><enclosure url="https://i.ecency.com/p/o1AJ9qDyyJNSpZWhUgGYc3MngFqoAN4gZjBwEBU3dCjsad838?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Sunrise in a foreign land]]></title><link>https://ecency.com/@croberts845/sunrise-in-a-foreign-land-b1e6685843081</link><guid isPermaLink="true">https://ecency.com/@croberts845/sunrise-in-a-foreign-land-b1e6685843081</guid><category><![CDATA[photography]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Fri, 02 Feb 2018 11:15:54 GMT</pubDate><enclosure url="https://i.ecency.com/p/o1AJ9qDyyJNSpZWhUgGYc3MngFqoAMzGSXk3jZ5vXA9xLGymg?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[A picture is worth a thousand words]]></title><description><![CDATA[This picture is from a convoy I was in out in Afghanistan in 2011. I am the drive of the truck the picture was taken in.]]></description><link>https://ecency.com/@croberts845/a-picture-is-worth-a-thousand-words-ea12bd1e55207</link><guid isPermaLink="true">https://ecency.com/@croberts845/a-picture-is-worth-a-thousand-words-ea12bd1e55207</guid><category><![CDATA[picture]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Thu, 01 Feb 2018 23:39:00 GMT</pubDate><enclosure url="https://i.ecency.com/p/o1AJ9qDyyJNSpZWhUgGYc3MngFqoAN4LQKaYEqKJCQtjbsoC2?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[6 week workout program.. Upper body]]></title><description><![CDATA[Todays workout was all about the "show muscles" the upper body... Each exercise I did were 3 set of 10-12 reps with 30 rest in between. **WARM UP ** 5 minutes on the elliptical to get my whole]]></description><link>https://ecency.com/@croberts845/6-week-workout-program-upper-body-508e2f5fe5355</link><guid isPermaLink="true">https://ecency.com/@croberts845/6-week-workout-program-upper-body-508e2f5fe5355</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Tue, 30 Jan 2018 22:56:06 GMT</pubDate><enclosure url="https://i.ecency.com/p/o1AJ9qDyyJNSpZWhUgGYc3MngFqoAN1f9rvyAGYzQFoaBqr6a?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[6 week workout program..  leg routine]]></title><description><![CDATA[Today I started of with everyones favorite leg muscle... The calf muscles. I didn't plan on doing them first but I know if I did not start off with them I wouldn't have done them. Each set exercise that]]></description><link>https://ecency.com/@croberts845/6-week-workout-program-leg-routine-f3018dbe4de15</link><guid isPermaLink="true">https://ecency.com/@croberts845/6-week-workout-program-leg-routine-f3018dbe4de15</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Tue, 30 Jan 2018 00:43:03 GMT</pubDate><enclosure url="https://i.ecency.com/p/o1AJ9qDyyJNSpZWhUgGYc3MngFqoAMgd7X9F7a3F6J53xosTU?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[6 week workout program (day 2)]]></title><description><![CDATA[Today workout consists of upper body. Today we will be working chest shoulders back biceps triceps. Most of today's workouts will be done on the cable machine. Do 3 sets of each of exercises. Try to do]]></description><link>https://ecency.com/@croberts845/6-week-workout-program-day-2-4ee655f21c0b1</link><guid isPermaLink="true">https://ecency.com/@croberts845/6-week-workout-program-day-2-4ee655f21c0b1</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Wed, 24 Jan 2018 11:00:03 GMT</pubDate><enclosure url="https://i.ecency.com/p/o1AJ9qDyyJNSpZWhUgGYc3MngFqoAN3EMHiPXq6CoNs5LwGEz?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Starting a new 6 week program]]></title><description><![CDATA[If your reading this I hope you are in good health and thanks for stopping by.. Today is day 1 of my 6 week workout program that I am putting myself and my wife through. While one was doing one exercise]]></description><link>https://ecency.com/@croberts845/starting-a-new-6-week-program-f897c07d8a8f1</link><guid isPermaLink="true">https://ecency.com/@croberts845/starting-a-new-6-week-program-f897c07d8a8f1</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Tue, 23 Jan 2018 02:01:00 GMT</pubDate><enclosure url="https://i.ecency.com/p/o1AJ9qDyyJNSpZWhUgGYc3MngFqoAN2qbdWUeqK5LmxhUHSqL?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Introducing myself to steemit]]></title><description><![CDATA[Hello everyone. If you are reading this I hope you are in good health. Let me tell you a little bit about myself. My name is Charles I am a father of three. I am a US Army veteran I spent 5 years on active]]></description><link>https://ecency.com/@croberts845/introducing-myself-to-steemit-48c0797b203db</link><guid isPermaLink="true">https://ecency.com/@croberts845/introducing-myself-to-steemit-48c0797b203db</guid><category><![CDATA[introduceyourself]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Sun, 14 Jan 2018 19:55:06 GMT</pubDate><enclosure url="https://i.ecency.com/p/o1AJ9qDyyJNSpZWhUgGYc3MngFqoAN2rN6EEyb5XTXc3kGQ62?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[South Korea is talking down the idea a cryptocurrency trading ban is imminent]]></title><link>https://ecency.com/@croberts845/south-korea-is-talking-down-the-idea-a-cryptocurrency-trading-ban-is-imminent-4d61db1b7c27c</link><guid isPermaLink="true">https://ecency.com/@croberts845/south-korea-is-talking-down-the-idea-a-cryptocurrency-trading-ban-is-imminent-4d61db1b7c27c</guid><category><![CDATA[cryptocurrency]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Sat, 13 Jan 2018 00:19:48 GMT</pubDate><enclosure url="https://i.ecency.com/p/o1AJ9qDyyJNSpZWhUgGYc3MngFqoAN1m9VnSeRDrbEpxtk8Sz?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Cryptocurrency mining puts electrical grid of small Washington state county 'to the test']]></title><link>https://ecency.com/@croberts845/cryptocurrency-mining-puts-electrical-grid-of-small-washington-state-county-to-the-test</link><guid isPermaLink="true">https://ecency.com/@croberts845/cryptocurrency-mining-puts-electrical-grid-of-small-washington-state-county-to-the-test</guid><category><![CDATA[cryptocurrency]]></category><dc:creator><![CDATA[croberts845]]></dc:creator><pubDate>Fri, 12 Jan 2018 00:39:09 GMT</pubDate></item></channel></rss>