Back, Biceps & Cardio

Pullups:
15, 10, 10 & 8 reps

Dumbbell Rows:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 8 reps

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 14 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg (119lbs) x 10 reps

Dumbbell Pullover:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 30kg (66lbs) x 10 reps
4. 30kg x 8 reps

Incline seated Wide Dumbbell Curls:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

Hyper Extensions:
4 x 10 reps

Uphill Cardio:
30 minutes

Ruben boosted

Okay, my boss didn't get informed by the Signal app on his iPhone that I've sent a message. Only after he opened the app he got a notification, which is kinda defeating the point as he didn't know he had a message on Signal to begin with and he doesn't use Signal that often.

That seems to be the default behavior of Signal on all iPhones from what I've observed so far. What's going on and what setting needs to be adjusted for Signal to send notifications from the start? Because it's apparently not that intuitive at all.

I don't have an iPhone so I wouldn't know where to look. And apparently all the iPhone-users I know here in my area aren't that familiar with iPhones either. :P
#Signal #iPhone

Ruben boosted
Ruben boosted
Ruben boosted

Signal has been running on Signal video for a long time, and the addition of call links about a month ago was a MASSIVE quality of life improvement.

Seriously, give them a try! Imagine, not sharing the contents of your daily standup with a large video conferencing company!

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Upper Legs only

Leg Presses:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg (661lbs) x 15 reps
4. 400kg (881lbs) x 10 reps

Bodyweight Sissy Squat:
40, 30, 20 & 10 reps

Leg Extensions:
1. 45kg x 15 reps
2. 65kg x 10 reps
3. 85kg (187lbs) x 10 reps
4. 95kg (209lbs) x 6 reps

Standing Iso-lateral Leg Curls L/R:
1. 5kg x 20 reps
2. 15kg x 20 reps
3. 25kg  x 15 reps
4. 35kg (77lbs) x 10 reps

Seated Leg Curls:
1. 40kg x 15 reps
2. 55kg x 15 reps
3. 70kg (154lbs) x 10 reps
4. 85kg (187lbs) x 6 reps

Stretching:
10 minutes

Ruben boosted
Ruben boosted

Anderhalf uur van je toch al korte nachtrust afgeknabbeld voelen worden omdat je een inbraakalarm moet opvolgen die vals bleek.

We zijn technisch zo vernuftig, maar die valse meldingen (ongedierte) filteren we er nog steeds niet uit.

Ruben boosted
Ruben boosted
Ruben boosted
Ruben boosted
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