https://3speak.tv/watch?v=stevenson7/bpezuwdx
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. you'll see my first serious attempt at hack squats. I went in expecting to move big weight, but the machine had other plans. I actually started light before the coach encouraged me to increase the weight "Look at the size of your legs," he said, haha. I like to start small with unfamiliar routines so I can get the technique and form right to avoid injuries before moving up to more challenging weights. l eventually did, and it was incredible. Not only is it a difficut exercise, it's also really effective in various ways

When next you go to the gym, ensure you use the hack Squat machine and come and thank Stevenson later. Thank you for reading. Till next time.

https://3speak.tv/watch?v=stevenson7/twdhhxri
Yesterday’s workout session was absolutely intense, the kind that leaves you drenched from head to toe. I usually give my 💯 whenever I train, so the effort itself wasn’t anything new, but it was still a solid session. So today, I’ll walk you guys through what a typical Saturday workout looks like for me.

Apart from the football I play earlier in the day, Saturdays are usually reserved for a full-body split. I try to hit both upper and lower body, and yesterday I started with:

I normally skip this on Saturdays because of the setup in my gym, but the machine I wanted was occupied, so I improvised. I started light, gradually increased the weight, and peaked at 80kg for a few reps before tapering off. Surprisingly, it turned out to be a great warm-up for my chest and shoulders.

This is usually my real starting point on Saturdays. I prioritize back workouts, so I pair lat pulldowns to hit the lats with cable rows to work the traps and mid-back. This combination really gets deep into the back muscles. I usually go for three or four rounds of this superset.

One of my favorite chest routines and a Saturday staple. I use 30kg dumbbells and push for 8–10 reps across three solid sets. I’ve shared before why I prefer this movement, it just activates my chest better.

I used an incline bench and lean forward slightly, which lets me hit both the side delts and a bit of the rear delts. Simple, but effective.

The king of leg day. I started light and worked my way up to 120kg. My style is to go really low, low enough to earn a few looks and comments from the guys, but the depth pays off.

Arguably my favorite exercise. I use a pair of 20kg dumbbells. Honestly, I should’ve moved on to 23kg or 25kg by now, but finding those weights in my gym is like searching for a needle in a haystack.

Highly recommended for anyone serious about leg development. I used a pair of 30kg dumbbells yesterday, and trust me, they did not disappoint. Brutal.

A fantastic finisher and a real time-saver. Since these hit opposing muscle groups, I can push to failure on all sets without burning out too quickly.

And that’s pretty much my typical Saturday session. Some weekends I can’t make it to the gym for one reason or another, so I stay home and rest. I’m hoping to get this adjustable dumbbell set by year’s end or January. It would actually be the perfect birthday gift to myself in December.

Thanks for reading. Let me know what your own Saturday workout routine looks like. Till next time. 💪

https://3speak.tv/watch?v=stevenson7/sijgmrmepu
I have a love-hate relationship with squats. They’re a staple on all my leg days, and honestly, I believe they’re one of the greatest exercises ever. They work pretty much every part of your body, even your heart.

The fellas at the gym always wonder why I train legs so hard. Sure, legs are the biggest muscles in the body, but for me, it’s also a mental battle, a way to test my resilience and my never-say-die mentality.

Anyhoo, Tuesday was leg day, and of course, I hit my squats—140kg.

Squatting Technique

I always start light with around 20 reps to warm up, then gradually increase until I hit my max. I train solely for strength, and this technique has been amazing. Squatting takes courage too, sometimes you’re scared to go all the way down, but the strength is there when you commit.

I hope you crush your leg day while keeping good form and technique. Thanks for reading, folks. Till next time.

Uploaded using 3Speak Web App

https://3speak.tv/watch?v=stevenson7/dvoqyret
My chest muscles are on fire, oh my days.

For my workout split, I usually run a three-day routine. Mostly because of work and time constraints, but I definitely want to increase that and add more sessions soon. Tuesdays are usually my upper-body day, Thursdays are lower-body, and Saturdays are a combo.

Three days ago was upper-body day, and one muscle group I’ve been focusing on a lot more recently is my pectoralis, simply put, my chest muscles. I think they look a bit underdeveloped compared to my legs, shoulders, etc., so I’ve tried to give them extra attention. So last Tuesday, I decided to really do that, and my chest has been on fire since. I literally just have to touch any part of it and it feels sore.

I started off with incline press. This hits the upper part of your chest and helps build that full, rounded look. Mine is a bit saggy and bigger at the bottom, so I do a lot of incline work, and I go heavy, up to 70kg. This also preps my chest for more work. I used a barbell for this session, but I usually recommend dumbbells for a deeper stretch at the bottom.

This targets the mid and lower part of the chest. Here, I attempted my PR, the holy grail of bench pressing: 100kg. But I think my spotter was more enthusiastic than I was, lol. He definitely helped too much.

I did this as my third exercise, but I highly recommend making it your fourth because of the amount of tension and fatigue it puts on your chest. I used a pair of 10kg dumbbells, palms facing each other, on an inclined bench to target the upper chest. The trick here is to get a really deep stretch at the bottom, keep your elbows slightly bent, and get a strong squeeze at the top.

I finished off with chest dips. This is a great upper-body exercise that targets your chest, triceps, and even your shoulders, depending on your angle. I used a set of parallel bars, leaned forward, lowered my body by bending my elbows until my upper arms were at least parallel to the floor, and then pushed back up.

As I write this, my chest is still sore as hell. It kinda feels good, but I think my session was a bit too focused on stretch-based movements, which can be overkill, but honestly, I liked it.

How are your own chest days like? Let me know if you have any questions in the comments.

https://3speak.tv/watch?v=stevenson7/hljogjdo
I'm starting to really enjoy my back days. Well, I don't have a dedicated back day on its own. I actually run a three-day split of upper, lower, and upper-lower. It's the best I can do for now, and I hope to scale up when I can add more days. Lately, I’ve started to enjoy my back routines a lot. During my early days, I barely trained my back. At my old gym, which wasn’t high standard, there wasn’t even a pull-up bar, and I mostly did the one-sided variation of the bent-over row. It was only around mid this year, when I joined a more modern gym, that I started to see my lats grow and my back thicken. I did a lot more barbell bent-over rows and later on a bit of pull-ups, which are still my Achilles heel.

Now I enjoy lat pulldowns a lot. I'm able to nail my form from all the content and knowledge I’ve been taking in, and I enjoy working my back because it doesn’t drain me like leg days and the others. The best part is the delayed onset muscle soreness (DOMS) the next day.

I always favoured the wide-grip lat pulldowns, but I realized my lower back was underdeveloped, so I decided to go for the close grip in my last session.

The close-grip pulldown targets your lats, lower traps, rhomboids, biceps, and grip + scapular control. The close-grip variation hits at a different angle compared to the wide grip, as it targets more of the lower and mid-back and the lower traps. Your form is also very important to get right.

For your form, grip the bar with the tip of your fingers or full palms, then pull it towards your chest and control the eccentric, making sure not to drop the weight. Also, avoid leaning back too much and go through the full range of motion. One thing I do more now is get that deep stretch at the top to work my scapula and squeeze at the bottom.

This routine has been great for my lats, my overall back thickness, and my strength, which has helped my posture and my football.

I highly recommend it for your pull day. Also, check out my video to see the right form. Thank you for reading, till next time.

https://3speak.tv/watch?v=stevenson7/zhfzqxlu
Every rep counts, especially when form meets focus. Yuuuuup, that’s me. You guys will be seeing a lot more of me going forward, so gear up.

Last Saturday, I decided to do a bit of a push workout, and one of my go-to routines is the dumbbell chest press. It targets the chest, triceps, shoulders, and stabilizers. A great compound exercise, and one that I love.

It’s also my favorite because, unlike the barbell, you can get a full stretch at the bottom, and since it’s free weight, it’s easier to control. I usually feel a nice squeeze in the chest and major soreness in my delts, they get a lot of attention too, thanks to the pressing angle.

I’d always recommend dumbbells for pressing. Aside from being easier to progressively overload, I don’t see many advantages in choosing the barbell bench press, though I still do it anyway.

Those are 30s, by the way, and hopefully, I’ll move up to 40s this weekend or the next.

Anyway, thanks for reading. I hope you give it a try, it’s a great upper-body exercise. Till next time.

https://3speak.tv/watch?v=stevenson7/ohzwenzm
A couple of weeks ago, I had a deeply traumatic experience. Someone stole my phone through my window, along with my smartwatch and a pair of slippers. It couldn’t have happened at a worse time, as I wasn’t in a good place financially. I had resolved not to use a phone, or at least not a smartphone, for a while… unless a miracle happened. And a miracle did happen.

After the whole ordeal, I was devastated. Even worse, the thief gained access to my bank accounts and my Gmail login too. But what truly humbled and melted my heart was the amount of love and support I received from friends and family. It was overwhelming and completely unexpected.

I had put out a post on here, partly as a heads-up, and partly to ask for help, and just a couple of days later, I received some funds from people. I was genuinely shocked. I couldn’t believe that people could be so kind, helping someone they hadn’t even met in person.

During my voracious reading days, I remember coming across a quote in a book that said, “Friends are God’s way of apologizing for family.” That line has stuck with me, and today, I feel it more deeply than ever. I’m filled with immense gratitude.

@nonsowrites - your kindness and thoughtfulness are beautiful and deeply appreciated.

I finally got a phone a couple of weeks ago, and even though my unboxing video isn't the best (lol), I couldn’t be happier. I’ve been super busy these past few weeks, but there’s no way I could move on without saying thank you to all of you.

I didn’t realize how integral my smartphone was to my life until I lost it, and you all helped me get back up again.

Thank you for being my miracle

https://3speak.tv/watch?v=stevenson7/ocokmfyobq
stevenson7 - 1000214310.mp4

https://3speak.tv/watch?v=stevenson7/rflxbtjjkd

https://3speak.tv/watch?v=stevenson7/cfyblyfzmi