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
@HeyLaiverd Alle werk voor niets.
Shoulders & Hamstrings
Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 20 reps
3. 20kg x 10 reps
4. 25kg (55Lbs) x 8 reps
Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg (33Lbs) x 10 reps
4. 17,5kg (38Lbs) x 8 reps
Smith Machine Overhead Presses:
1. 20kg x 20 reps
2. 30kg x15 reps
3. 40kg x 10 reps
4. 50kg(110Lbs) x 8 reps
Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg (66Lbs) x 6 reps
DRAX Lying Leg Curls:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg (103Lbs) x 10 reps
Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 10 reps
3. 75kg x 10 reps
4. 95kg (209Lbs) x 6 reps
Standing Single Leg Curls L/R:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg (44Lbs) x 10 reps
4. 25kg (55Lbs) x 6 reps
Dumbbell Stif Leg Deadlift:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 15 reps
4. 22,5kg (49Lbs) x 10 reps
#blog #bodybuilding #fitness
@Skepticat Just go ver there, knock on the door and ask permission.
@freemo That hot in Thailand huh?
Ruben
boosted
Wij gaan weg bij X. Hopelijk blijft het hier wel leuk.
Ruben
boosted
@Dorry @suzi_1960 een gezamenlijke Europese medicijn-industrie is van enorm belang inmiddels. Wachttijden bij apotheken op bepaalde medicatie is onverantwoord lang geworden in steenrijk Nederland, te gek voor woorden allemaal..
Ruben
boosted
Dagrecords zeggen niet alles, omdat sinds de start van huidige metingen in 1901 een dag nog maar 123 keer is voorgekomen. Wel opvallend als een dagrecord niet met een tiende, maar met een volle graad wordt verbroken.
Interessanter is het aantal warmterecords (rode staafjes) tegenover het aantal kouderecords (blauwe staafjes) te zetten. In een onveranderd klimaat heb je evenveel warmte- als kouderecords. Als dit afwijkt, dan is dat een bewijs dat het klimaat verandert.
Bron plaatje: @Datagraver
@WouterGVDO Gaat haar stemmen kosten de volgende keer.
@freemo Enjoy!
Ruben
boosted
Now in beta on Android & Desktop, coming soon to iOS:
Save custom nicknames & notes for anyone you’re chatting with on Signal, even if they aren’t in your phone’s contacts. Useful for adding missing letters in a lazy friend’s profile name or a reminder about where you met.
Ruben
boosted
This is Atlacamani, a yuan-ti fighter
by Lucas Lacerda
http://www.instagram.com/lucaslacerda_art
#character #characterart #art #digitalart #DnD #DungeonsAndDragons
@maaikees Some workout that is! Did you take a day off for that? 😉
I think looks awesome. Keep kicking it!
Ruben
boosted
My first #bodybuilding training. Very strange to not touch a barbell 😳
And I have to learn some new movements, the cable real delt fly looked awful 😅
Chest & Abs
Flat DumbbellbPresses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 40kg (88Lbs) x 6 reps
Uncline Bench Press:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 6 reps
4. 70kg (154Lbs) x 6 reps
Bodyweight Dipping:
12, 10, 8 & 8 reps
Landmine Press:
1. 25kg x 15 reps
2. 30kg x 10 reps
3. 32,5kg x 8 reps
4. 35kg (77Lbs) x 6 reps
Hanging Knee-ups:
20, 15, 15 & 12 reps
Cable Crunches:
1. 41,25kg x 30 reps
2. 43,75kg x 20 reps
3. 46,25kg x 15 reps
4. 48,75kg (107Lbs) x 15 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
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