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
Psycadelic workout today. Gonnabtake 2 days ofd due to circumstances.
Deads/Hams/Abs/Calfs/Chest
Deadlifts (recovery):
1. 40kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 8 reps
4. 100kg x 6 reps
Seated Leg Curls:
1. 35kg x 25 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps
Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps
Leg Extensions:
1. 15kg x 15 reps
2. 25kg x 15 reps
3. 40kg x 10 reps
4. 55kg x 8 reps
LF Abdominal Crunches:
1. 35kg x 30 reps
2. 45kg x 30 reps
3. 55kg x 20 reps
4. 65kg x 20 reps
Cable Crunches:
1. 41,25kg x 30 reps
2. 43,75kg x 25 reps
3. 46,25kg x 20 reps
4. 48,75kg x 15 reps
Seated Calf Raises:
1. 20kg x 25 reps
2. 35kg x 20 reps
3. 45g x 20 reps
4. 60kg x 15 reps
Toe (Leg) presses:
1. 25kg x 25 reps
2. 45kg x 25 reps
3. 65kg x 25 reps
4. 90kg x 20 reps
LF Calf Extensions:
1. 45kg x 25 reps
2. 55kg x 25 reps
3. 65kg x 20 reps
4. 75kg x 20 reps
Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 12 reps
4. 35kg x 10 reps
5. 40kg x 8 reps
Flat Bench Presses:
1. 40kg x 20 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 70kg x 6 reps
Incline Bench Press:
1. 50kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps
15 minutes of stretching
#blog #bodybuilding #fitness
Ruben
boosted
Kamervragen nav het Cisco web-ex lek: https://www.security.nl/posting/845546/Kamer+vraagt+minister+om+opensource-alternatief+voor+Cisco+Webex Inclusief de vraag of er niet voor een opensource oplossing gekozen kan worden. Heel verstandig!
#opensource software als Jitsi, BigBlueButton of NextCloudTalk zit veel beter en veiliger inelkaar dan het proprietary Web-ex.
Ruben
boosted
🌱🐾🍋 #fcknzs
Heeft iemand hier nog zo’n ouderwetse tv op pootjes staan en wil je die kwijt? Zo’n jaren ‘60-ding? Ik zou ‘m graag overnemen voor een zacht prijsje. 🤗 Repost = lief.
Ruben
boosted
🚀 Leap 15.6 is out! 🌟 Perfect for pros & orgs. #SUSE #Leap #Linux #openSUSE https://news.opensuse.org/2024/06/12/leap-unveils-choices-for-users/
Ruben
boosted
Ali b weet de slachtoffer rol wel echt tot een kunst te verheffen zeg
Ruben
boosted
President Biden is a class act. A guilty verdict and felony conviction is good enough for his only living son, it’s good enough for you you fat orange despicable fuckwad. If it’s rigged for you, it’s gotta be rigged for him. Can’t have it both ways fucko.
Ruben
boosted
Your reasons for staying on Twitter may be valid, but they don't change this ineluctable truth: you're breathing oxygen into a platform that's actively promoting antidemocratic, far-right disinformation.
Ruben
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Ruben
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Expanding on Bruce Schneier’s overfishing analogy, we take a closer look at the factors that may contribute to the continuing decline in online privacy: https://threema.ch/bp/online-privacy-endangered-species
Ruben
boosted
Vraagje aan de ouders:
Hoe gaan jullie ermee om dat *alle* sociale activiteiten waar je kinderen heen stuurt tegenwoordig het normaal vinden dat ze fotos van kinderen mogen maken en die op insta en facebook mogen plempen?
En dat al die leuke synpathieke lokale kinderkampjes alle bijzondere persoonsgegevens van je kinderen op google drive verzamelen?
Zeggen jullie daar iets van? Heb je daar een mooi tactiek voor?
Please share
Back & Rear Delts
Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 69kg x 10 reps
4. 70kg x 10 reps
Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 10 reps
Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
Iso-lateral Front Pulldown:
1. 40kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 90kg x 7 reps
DRAX row:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4.b55kg x 8 reps
MTS High Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
Machine Reversed Flyes:
1. 10kg x 15 reps
2. 12,5kg x 12 reps
3. 15kg x 10 reps
4. 20kg x 10 reps
Reversed Dumbbell Flyes:
1. 7kg x 15 reps
2. 8kg x 12 reps
3. 9kg x 10 reps
4. 10kg x 8 reps
Superman (lower backl:
L/R 4 x 10 reps
Stretching:
10 minutes
#blog #bodybuilding #fitness
Chest & Delts
Incline Bench Presses:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 8 reps
Iso-lateral Super Incline Press:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 6 reps
LF (incline) Chest Press:
1. 45kg x 20 reps
2. 55kg x 12 reps
3. 65kg x 8 reps
4. 75kg x 6 reps
LF Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 10 reps
Cable Motion Overhead Presses:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 6 reps + dropset
LF Shoulder Press:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 6 reps
MTS Shoulder Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 8 reps
#blog #bodybuilding #fitness
Ruben
boosted
When #Leap 15.6 is released #midweek, please leave @opensuse a #review on #distrowatch. Your feedback helps us improve! It also provides future #users/#devs a #recommendation for using a #top #Linux #distro. https://distrowatch.com/table.php?distribution=opensuse
Ruben
boosted
Lost Civilization
#AIcommunity #AIArtworks #AI #aiImages #GenerativeAI
Ruben
boosted
Calfs, Legs & Abs
Bodyweight Standing Calf Raises:
300 reps
LF Calf Extension:
45kg x 100 reps
S3ated Calf Raises:
20kg x 100 reps
Lying Iso-lateral Leg Curls:
1. 10kg x 20 reps
2. 20kg x 10 reps
3. 30kg x 6 reps
4. 30kg x 6 reps
Seated Leg Curls:
1. 32kg x 20 reps
2. 40kg x 20 reps
3. 47kg x 20 reps
4. 55kg x 15 reps
Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps
Therapeutic Stiff Leg Deadlift (Lower Back is giving me warnings):
40kg. 4 x 10 reps
Technogym Leg Press:
40kg x 100 reps
Leg Extension:
35kg x 100 reps
15 minutes of stretching
Planking:
1. 90 seconds
2. 60 seconds
3. 60 seconds
4. 30 seconds
LF Abdominal Crunch:
1. 35kg x 50 reps
2. 55kg x 30 reps
3. 65kg x 20 reps
4. 75kg x 20 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
Ruben's choices:
