<?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>Fri, 28 Aug 2026 11:51:20 GMT</lastBuildDate><atom:link href="https://ecency.com/@stevenson7/rss" rel="self" type="application/rss+xml"/><item><title><![CDATA[Two Curls. Bigger Biceps.]]></title><description><![CDATA[When it comes to building bigger biceps, you don't need to overcomplicate your training with five different curl variations in every workout. For me, two movements can cover the job: the EZ-bar curl and]]></description><link>https://ecency.com/@stevenson7/two-curls-bigger-biceps-307</link><guid isPermaLink="true">https://ecency.com/@stevenson7/two-curls-bigger-biceps-307</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Thu, 27 Aug 2026 17:22:42 GMT</pubDate></item><item><title><![CDATA[Sometimes you just have to go again ]]></title><description><![CDATA[Growth is a beautiful thing. There’s so much you learn from being a fitness enthusiast. So much you learn from training consistently for years, and I can tell you for sure, nothing feels as good as hitting]]></description><link>https://ecency.com/@stevenson7/sometimes-you-just-have-to-981</link><guid isPermaLink="true">https://ecency.com/@stevenson7/sometimes-you-just-have-to-981</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Sun, 09 Aug 2026 21:59:39 GMT</pubDate></item><item><title><![CDATA[The Tricep Exercise I Stole from Andrew Jacked]]></title><description><![CDATA[I'm a big fan of bodybuilding. I follow Samson Dauda, Chris Bumstead, Derek Lunsford, and the rest. The sheer dedication, hard work, and discipline they put into the sport is truly admirable. Recently,]]></description><link>https://ecency.com/@stevenson7/the-tricep-exercise-i-stole-860</link><guid isPermaLink="true">https://ecency.com/@stevenson7/the-tricep-exercise-i-stole-860</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Sun, 02 Aug 2026 21:03:54 GMT</pubDate></item><item><title><![CDATA[The Gym Taught Me More Than How to Lift]]></title><description><![CDATA[One of the biggest lessons I've learned from the gym is this: it doesn't get easier; you only get stronger. At first, that sounds obvious, but the more I think about it, the more I realize it isn't. Usually,]]></description><link>https://ecency.com/@stevenson7/the-gym-taught-me-more-than-339</link><guid isPermaLink="true">https://ecency.com/@stevenson7/the-gym-taught-me-more-than-339</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Fri, 24 Jul 2026 19:05:09 GMT</pubDate></item><item><title><![CDATA[Learning to Listen to My Body in Training]]></title><description><![CDATA[Training has been really slow and ineffective lately. I’ve been struggling with weights I would typically move with ease, and it bothers me a bit. Right now, I’m trying to figure out the root cause.]]></description><link>https://ecency.com/@stevenson7/learning-to-listen-to-my-bo-226</link><guid isPermaLink="true">https://ecency.com/@stevenson7/learning-to-listen-to-my-bo-226</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Fri, 10 Jul 2026 09:16:39 GMT</pubDate></item><item><title><![CDATA[Back, Biceps, and Blessings]]></title><description><![CDATA[It’s been 18 days since my last post here, and wow, a lot can happen in 18 days, or in any short amount of time, really. I wrote and passed my professional exams, and I’m now a Certified Business Analysis]]></description><link>https://ecency.com/@stevenson7/back-biceps-and-blessings-398</link><guid isPermaLink="true">https://ecency.com/@stevenson7/back-biceps-and-blessings-398</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Sat, 04 Jul 2026 18:38:57 GMT</pubDate></item><item><title><![CDATA[Incline Chest-Supported Row - Hidden Gem]]></title><description><![CDATA[It’s exam week for me, so I’ve decided to skip the gym and use this week as a deload. I’ve noticed my CNS fatigue has been pretty high lately, especially since I’ve been going all-out on my new routine.]]></description><link>https://ecency.com/@stevenson7/incline-chest-supported-row-607</link><guid isPermaLink="true">https://ecency.com/@stevenson7/incline-chest-supported-row-607</guid><category><![CDATA[hive-181335]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Tue, 16 Jun 2026 16:52:51 GMT</pubDate></item><item><title><![CDATA[Sometimes your environment stifles your growth.]]></title><description><![CDATA[Sometimes your environment stifles your growth. Tuesday's gym session was great, and the DOMS is really hitting my pecs and shoulders. But my experience at this new gym made me realize something: sometimes]]></description><link>https://ecency.com/@stevenson7/sometimes-your-environment-286</link><guid isPermaLink="true">https://ecency.com/@stevenson7/sometimes-your-environment-286</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Thu, 11 Jun 2026 16:50:24 GMT</pubDate></item><item><title><![CDATA[The Overhead EZ-Bar Tricep Extension: An Old-School G]]></title><description><![CDATA[The overhead EZ-bar tricep extension is an old-school exercise, but it's pure gold. I tried it last Saturday, and it was solid. It's one of those classic tricep movements you often see in training videos]]></description><link>https://ecency.com/@stevenson7/032b70e4</link><guid isPermaLink="true">https://ecency.com/@stevenson7/032b70e4</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Mon, 01 Jun 2026 07:20:09 GMT</pubDate><enclosure url="https://i.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDzcZp6kFah2Jvwt5y33NwvTdWFRUfz4XAyk8cdK7QLPCs?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Why I added the Hammer Curls to my Arm day]]></title><description><![CDATA[Doing hammer curls has really been a game changer for me. In my new routine, I pair a barbell curl with hammer curls, and honestly, it has been a great experience so far with noticeable growth. Apart from]]></description><link>https://ecency.com/@stevenson7/e220186d</link><guid isPermaLink="true">https://ecency.com/@stevenson7/e220186d</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Fri, 29 May 2026 11:25:09 GMT</pubDate><enclosure url="https://i.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDzcY2hkraCncXbEku5GoL7P12JGe2dP6kj3dkfegx5eej?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Finally Hit My 100kg Bench PR]]></title><description><![CDATA[Like last Tuesday, I stuck to my new routine today, and I’m kinda liking it. I’m prioritizing upper body muscle groups, chest, shoulders, back, and arms, while deprioritizing my legs. For legs, I just]]></description><link>https://ecency.com/@stevenson7/5c5908d2</link><guid isPermaLink="true">https://ecency.com/@stevenson7/5c5908d2</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Wed, 27 May 2026 00:30:09 GMT</pubDate><enclosure url="https://i.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhzUQBpdPLqgzQ3wDpfJVw5sG6TzdCbhCG8AmtEVweVh9?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[If You’re Not Doing Face Pulls Yet, Start Today]]></title><description><![CDATA[If you aren’t already, I highly recommend you incorporate face pulls into your routine. It’s a really good strength exercise that primarily targets your rear delts and traps. It also works your rhomboids]]></description><link>https://ecency.com/@stevenson7/ed84a9b1</link><guid isPermaLink="true">https://ecency.com/@stevenson7/ed84a9b1</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Fri, 22 May 2026 09:25:09 GMT</pubDate><enclosure url="https://i.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhzQs1GUF6P6WESaZvNumcvxU5Xzg7hVxtZbBjpfZhcHd?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Do the work anyway]]></title><description><![CDATA[Right up there as one of my shortest gym sessions yet. I had someone over earlier yesterday, and the person stayed longer than anticipated. Normally, I can get my workout done in about one hour thirty]]></description><link>https://ecency.com/@stevenson7/50fce453</link><guid isPermaLink="true">https://ecency.com/@stevenson7/50fce453</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Wed, 20 May 2026 06:45:09 GMT</pubDate><enclosure url="https://i.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhzP6cyUVwxKK5EjPi2a1B3DBxrjZRNgXS4KCTesGyTtB?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Training Smarter, not just Harder]]></title><description><![CDATA[I only just realized how big my quads are, lol. I was doing a hack squat and pulled my camera back, and when I watched it later, I noticed how much they popped. That caught me off guard a little. Anyways,]]></description><link>https://ecency.com/@stevenson7/d5b06f14</link><guid isPermaLink="true">https://ecency.com/@stevenson7/d5b06f14</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Sun, 17 May 2026 09:45:09 GMT</pubDate><enclosure url="https://i.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhzMKDoXUHDSbATDdYwy2dzDLGsrD2PEgy9GuDvEJDkh5?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Body Recomp and a New Training Split]]></title><description><![CDATA[I recently decided to change my gym routine earlier this week, and it has been interesting so far. I usually do the classic three-day upper-lower-upper/lower split, and it has been nice. Trust me when]]></description><link>https://ecency.com/@stevenson7/41690960</link><guid isPermaLink="true">https://ecency.com/@stevenson7/41690960</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Thu, 14 May 2026 22:40:09 GMT</pubDate><enclosure url="https://i.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhvZ8FZyTWbVpzKosnwUFpB3rNuR9VNc6NK93WUM6UbLK?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Faith, Fitness & a Really Good Workout Day]]></title><description><![CDATA[I had a blast today. Every routine was enjoyable and really satisfying. I played football in the morning and then hit the gym in the evening. What a wonderful day. For my Saturdays, I’m looking to focus]]></description><link>https://ecency.com/@stevenson7/be74bc3f</link><guid isPermaLink="true">https://ecency.com/@stevenson7/be74bc3f</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Sun, 10 May 2026 00:10:12 GMT</pubDate><enclosure url="https://i.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhvVafVr5tRChoJG9Tabh93EMwhQn38tX5mzfcygKB5L3?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Maybe I Just Love Leg Days]]></title><description><![CDATA[I finally had a proper leg day yesterday, and it felt pretty good. I’d been having stomach issues on Wednesday, which meant I couldn’t make it to the gym, and then I came down with malaria too. Eventually,]]></description><link>https://ecency.com/@stevenson7/b6d58804</link><guid isPermaLink="true">https://ecency.com/@stevenson7/b6d58804</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Fri, 08 May 2026 09:15:09 GMT</pubDate><enclosure url="https://i.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhvUgZsavsYfGVuKyUt7WNhBtxP7i1y2H3xC6bY2wQTVR?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Simplicity Wins: Rethinking My Chest Training]]></title><description><![CDATA[Lately, I’m starting to learn that simplicity wins most of the time. More doesn’t always translate to better, it eventually just turns into junk. That’s exactly how my last gym session felt. One muscle]]></description><link>https://ecency.com/@stevenson7/fdbc8162</link><guid isPermaLink="true">https://ecency.com/@stevenson7/fdbc8162</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Wed, 06 May 2026 17:20:09 GMT</pubDate><enclosure url="https://i.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhvSvyyc5LiafYm95uydpY3Jd1sMQYdRnQKmWSD6tCgQw?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[If You Want Better Biceps, Start Doing This Curl]]></title><description><![CDATA[Almost everyone in the fitness industry does some variation of a bicep curl. It’s probably the most common exercise out there, partly because it’s simple to set up and easy to execute. Dumbbells, barbells,]]></description><link>https://ecency.com/@stevenson7/dce768ad</link><guid isPermaLink="true">https://ecency.com/@stevenson7/dce768ad</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Sun, 03 May 2026 17:10:12 GMT</pubDate><enclosure url="https://i.ecency.com/p/46aP2QbqUqBqwyMYx5rqy9vFZMnbeMhRu3KsA83BYsWYwubDhrfaVuSsdAQ1cVbNWXaMtX2h59x5ohJyyy9xcMXygZmZ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Small Wins, Big Lessons]]></title><description><![CDATA[What a beautiful day it was today. Even though I was busy for most of it, it still felt deeply fulfilling. From a heartfelt conversation with my manager, to delivering the bulk of my tasks, to capping]]></description><link>https://ecency.com/@stevenson7/e0a06b5d</link><guid isPermaLink="true">https://ecency.com/@stevenson7/e0a06b5d</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[stevenson7]]></dc:creator><pubDate>Thu, 30 Apr 2026 22:40:09 GMT</pubDate><enclosure url="https://i.ecency.com/p/32FTXiZsHoAWFxzgF7aevFQV6E69FQteY5wxrfEDSXA4iYorpSzwaqgcbdJmrA9ygv1QeMbqsnEA2tcZsvn8XZDzH7SnrnWa8V5TDXoYRfit2yUQSBQ2pxqUmx8cPcpb1eFtK2nB9skRJoQk?format=match&amp;mode=fit" length="0" type="false"/></item></channel></rss>