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
Joined Feb 2023
Ruben
boosted
Ruben
boosted
#organicMaps is a must have if
1- you are in the mountains or in a place where there is no internet connection
2- you want to ride a bicycle or a bike
3- you want to decide your path
4- You don't want to give your data to #google
Ruben
boosted
Gemeente stelt landweggetje beschikbaar aan activisten die iets willen blokkeren https://nieuwspaal.nl/gemeente-stelt-landweggetje-beschikbaar-aan-activisten-die-iets-willen-blokkeren/
Ruben
boosted
Blindgeboren Roland (38) gaat meedoen aan Kopen Zonder Kijken: "Kijk er enorm naar uit" https://nieuwspaal.nl/blindgeboren-roland-gaat-meedoen-aan-kopen-zonder-kijken/
Ruben
boosted
Dumbbell Presses:
1. 20kgbx 30 reps
2. 30kg x 20 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 10 reps
4. 27,5kg (60lbs) x 10 reps
Smith Machine Chest Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg (154lbs) x 6 reps
Incline Bench Presses:
1. 50kg x 15 reps
2. 60kg (132lbs) x 8 reps
3. 60kg x 8 reps
4. 60kg x 7 reps
Planking:
1. 90 seconds
2. 90 seconds
3. 60 seconds
4. 60 seconds
Hanging Reversed Crunches:
20, 20, 15 & 15 reps
Vacuum Pose:
4 x 20 seconds
Uphill Treadmill:
20 minutes
#blog #bodybuilding #fitness
Ruben
boosted
If you want to keep using @signalapp in the EU, say no to #ChatControl
https://www.patrick-breyer.de/en/take-action-to-stop-chat-control-now/
Leg day
Seated Leg Curl:
1.32kg x 30 reps
2. 46kg x 20 reps
3. 62kg x 15 reps
4. 75kg (165lbs) x 10 reps
Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 8 reps
Standing Iso-lateral Leg Curls:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 20kg (44lbs) x 10 reps
4. 25kg (55lbs) x 8 reps
Leg Extensions:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 32kg x 15 reps
4. 40kg (88lbs) x 10 reps
Panatta Leg Press:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 15 reps
4. 200kg (440lbs) x 10 reps
5. 250kg (551lbs) x 8 reps
Light Weight Back Squat:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps
Technogym Leg Press (stack):
1. 60kg x 10 reps
2. 80kg x 10 reps
3. 100kg (220lbs) x 10 reps
4. 120kg (264lbs) x 8 reps
10 minutes of stretching.
#blog #bodybuilding #fitness
Ruben
boosted
Did you know..
https://blog.holochain.org/happs-spotlight-relay/
See the latest @holochain blog about the relay messenger App on the new Volla Phone Quintus!
#vollaphone #android #aosp #holochain #cybersecurity #supportiveintelligence #privacy #humancentric #smartphone #crowdfunding #ubuntutouch #degoogled
Ruben
boosted
Reports state that Trump's strategy for tonight's debate is to insult and taunt Joe Biden until President Biden finally comes to the stage to replace Kamala Harris.
When advisors explained to Trump that this is not possible, he told them "It happens in wrestling. I've seen it happen in wrestling".
Ruben
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So many people these days are too judgemental. I can tell just by looking at them.
Ruben
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❓Have you started de-googling your life?
✅ If so - are you using any of these awesome Google alternatives?
🤔 New to the concept? Read here - https://tuta.com/blog/how-to-leave-google-gmail
Ruben
boosted
He was not the first but still super impressive!
During the 1950s US Air Force researched the the possibility of high altitude bailouts under Project Excelsior
Back & Rear Delts
Lat Pulldown:
1. 40kg x 30 reps
2. 55kg x 20 reps
3. 70kg x 12 reps
4. 85kg (187lbs) x 7 reps
Iso-lateral Cable Row:
1. 26kg x 20 reps
2. 40kg x 15 reps
3. 54kg x 10 reps
4. 68kg (149lbs) x 8 reps
Overhead Pronated Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 12 reps
4. 61kg (134lbs) x 8 reps
Cable Row:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 8 reps
High Row:
1. 70kg x 15 reps
2. 90kg x 12 reps
3. 110kg x 10 reps
4. 120kg (264lbs) x 8 reps
Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps
Iso-lateral Front Pulldown:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps
Reversed Machine Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 10 reps
Reversed Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg x 10 reps
4. 15kg (33lbs) x 6 reps
Reversed Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (97lbs) x 10 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
Joined Feb 2023
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