Ruben @sergeant@qoto.org
Male, 56 yrs old guy (married) from Amsterdam, Europe. CEO of the coffee machine. No education, no purpose, no money, no self esteem. Just breathing through live, lifting weights and drinking coffee, eventually ending up in the oven. All bias towards me is completely justified and I don't care.
Interests: #SciFi #Bodybuilding #Fitness #Fantasy #openSUSE #Vollaphone #Threema #Signal #amsterdam
MeWe: @rubenmepschen.28
@rubenwa:matrix.org
Ruben@mepschen.nextbox.link
Joined Feb 2023
Ruben
boosted
Volla Phone X23E - auf volla.online!
#volla #smartphone #vollaphone #VollaOS #opensource #software #privacy #dataprotection
Ruben
boosted
Vaccineer je kinderen! ⚠️
Als er geen geldige medische reden is om dit niet te doen is het kindermishandeling 🤷
De gemiddelde 'Facebook mama' weet het echt niet beter dan de medische experts, helaas denken veel dat wel
Vaccineren heeft alleen zin als een overgroot deel van de bevolking dit doet
Don't be selfish 
Chest & Abs
Flat Dumbbell Presses:
1. 20kg x 40 reps
2. 30kg x 15 reps
3. 40kg (88lbs) x 10 reps
4. 45kg (99lbs) x 5 reps
Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 12 reps
4. 27,5kg (60lbs) x 9 reps
Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg (132lbs) x 8 reps
4. 60kg x (132lbs) x 7 reps
Flat Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps (pecs running out of juice)
3. 60kg (132lbs) x 8 reps
4. 70kg (154lbs) x 4 reps
Hanging Leg Raises , combined with stomach vacuums):
20, 15, 10 & 10 reps
Cable Crunches & Stomach vacuums:
1. 42,5kg x 20 reps
2. 42,5kg x 20 reps
3. 45kg x 15 reps
4. 45kg (99lbs) x 15 reps
#blog #bodybuilding #fitness
Back & Posterior Delts
Power grip Pullup:
15, 10, 10 & 10 reps
Lat Pulldown:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps
MTS High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 89kg x 8 reps
4. 90kg (198lbs) x 6 reps
Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps
Duo Lat Pulldown:
1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg (119lbs) x 10 reps
Duo Cable Row (emphasis on a prolonged squeeze):
1. 26kg x 15 reps
2. 33kg x 12 reps
3. 40kg x 9 reps
4. 47kg (103lbs) x 9 reps
Alternating L/R Reversed Cable Flyes:
1. 2,5kg x 10 reps
2. 2,5kg x 15 reps
3. 5kg (11lbs) x 10 reps
4. 7,5kg (16lbs) x 8 reps
Machine Reversed Flyes:
1. 15kg x 12 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 8 reps
#blog #bodybuilding #fitness
Ruben
boosted
Ruben
boosted
Ruben
boosted
🇳🇱
Ruben
boosted
@osfast
Ken jij dit?
https://www.syncloud.org/
Ruben
boosted
⚡ BREAKING⚡ State-sponsored hackers have been secretly infecting systems in Western countries with #Kapeka malware. 🕵️
But now, cybersecurity experts are on their trail!
Here's everything you need to know about the latest Russian cyberattack: 👉 https://tuta.com/blog/kapeka-malware-russia
Balen! Mijn Nextbox is overleden.
Ruben
boosted
Coffee, Madmin, gym, wank, The Walking Dead, sleep.
Repeat.
Calfs & Quads
Smith Machine Standing Calf Raises:
1. 50kg x 30 reps
2. 70kg x 25 reps
3. 90kg x 15 reps
4. 110kg (242lbs) x 15 reps
LF Calf Extension:
1. 55kg x 20 reps
2. 75kg x 18 reps
3. 85kg x 15 reps
4. 85kg (187lbs) x 15 reps
Seated Calf Raises:
1. 20kg x 15 reps
2. 30kg x 15 reps
3. 40kg x 15 reps
4. 50kg (110lbs) x 15 reps
Reversed Hack Squat:
1. Mw x 15 reps
2. MW + 40kg x 15 reps
3. MW + 60kg x 10 reps
4. MW + 80kg x 10 reps
5. 100kg (220lbs) x 8 reps
6. 120kg (264lbs) x 6 reps
Regular Hack Squat:
1. MW + 20kg x 10 reps
2. MW + 40kg x 10 reps
3. MW + 60kg x 8 reps
4. MW + 80kg(176lbs) x 6 reps
Panata Leg Press:
1. 50kg x 15 reps
2. 100kg x 12 reps
3. 150kg x 10 reps
4. 200kg(440lbs) x 6 reps
Iso-lateral Leg Extension:
1. 20kg x 10 slow reps
2. 20kg x 10 slow reps
3. 30kg (66lbs) x 6 reps
#blog #bodybuilding #fitness
Male, 56 yrs old guy (married) from Amsterdam, Europe. CEO of the coffee machine. No education, no purpose, no money, no self esteem. Just breathing through live, lifting weights and drinking coffee, eventually ending up in the oven. All bias towards me is completely justified and I don't care.
Interests: #SciFi #Bodybuilding #Fitness #Fantasy #openSUSE #Vollaphone #Threema #Signal #amsterdam
MeWe: @rubenmepschen.28
@rubenwa:matrix.org
Ruben@mepschen.nextbox.link
Joined Feb 2023
Ruben's choices:
