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
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Koffie maakt langdurig zitten minder dodelijk
Lang achter elkaar zitten is niet gezond. Een zittende leefstijl verhoogt de kans op hart- en vaatziekten, type-2 diabetes en andere chronische ziekten en dus ook de kans op voortijdig overlijden. Het drinken van koffie beschermt daartegen, concluderen Chinese onderzoekers die Amerikaanse gegevens analyseerden.
https://www.ergogenics.org/koffie-zitten.html
Ruben
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Step 5: DeGoogle your videos
Stop using #YouTube - or if you need to watch videos on the Google platform, do so via @invidious or @peertube
Ruben
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Step 4: DeGoogle your map
Stop using Google Maps and replace it with @openstreetmap - not only private, but also open source! #foss
Ruben
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Step 3: DeGoogle your browser
Stop using #Chrome, better alternatives are @firefox or @torproject
Find more private browsers here: https://tuta.com/blog/best-private-browsers
Ruben
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Step 2: DeGoogle your search
Stop the Google Search Monopoly: https://tuta.com/blog/google-search-monopoly
Great alternatives are #DuckDuckGo #Ecosia or @Mojeek
Ruben
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Ruben
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Von der Leyen's EU-Commissie voorstellen de afgelopen 5 jaar:
💥einde digitaal briefgeheim #ChatControl
💥verplicht identificatienummer voor elke burger #eID
💥herinvoering #DataRetentie #EUGoingDark
💥vrijwel ongewijzigde online tracking- & microtargeting
💥legalisering Europol's illegale bulk dataverzameling
💥verwijderen online content over de grens zonder gerechtelijk bevel #TERREG
💥biometrische massasurveillance #AIAct
💥industrie zonder toestemming toegang tot onze gezondheidsgegevens geven #EHDS
Pleurisweer boven het stadion in Dortmund! ⚡
Ruben
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When it comes to payments and privacy, cash is king. https://threema.ch/bp/cash
Democrat who’s worked on campaigns up and down the ballot said simply: “We are f**ked.”
Well, being a European myself I can say to my American friends that they're fucked anyway. Either because of Biden or because of Trump...your fucked anyway!
Voters, you really couldn't come up with better candidates?
https://edition.cnn.com/2024/06/28/politics/joe-biden-debate-performance-panic/index.html
And that makes 6.
Chest & Abs
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 45kg (99lbs) x 6 reps
InclinebBench Press:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 80kg (176lbs) x 6 reps
4. 80kg x 5 reps
Smith Machine Incline Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 7 reps
Super Incline Iso-lateral Chest Press:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 50kh (110lbs) x 8 reps
MachinebFlyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 12 reps
5. 85kg (187lbs) x 8 reps
Planking:
1. 90 seconds
2. 60 seconds
3. 60 seconds
4. 60 seconds
Vacuum Pose:
4 x 20 seconds
MTS Crunches:
1. 45kg x 50 reps
2. 55kg x 40 reps
3. 65kg x 30 reps
4. 75kg (x165lbs) 20 reps
#blog #bodybuilding #fitness
Ruben
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Ruben
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Proton will offer free VPN servers in regions with history of censorship or political interference during 2024 elections, using Smart Routing technology to bypass restrictions. It'll also enable users to access the Android app without creating an account.
https://alternativeto.net/news/2024/6/proton-vpn-allows-credential-less-android-access-and-expands-free-vpn-to-more-countries/
Lying Leg Curls:
1. 20kg x 25 reps
2. 25kg x 20 reps
3. 32kg x 20 reps
4. 40kg x 15 reps
5. 47kg x 10 reps (103lbs)
Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 12 reps
4. 95kg x 8 reps (209lbs)
Squats (recovery):
1. BW x 20 reps
2. BW + 20kg x 10 reps
3. BW + 40kg x 10 reps
4. BW + 50kg (110lbs) x 6 reps
(hurt too much)
Leg Press:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 15 reps
4. 200kg x 12 reps (440lbs)
(way below my level but it is what it is)
Leg Extensions:
1. 25kg x 15 reps
2. 35kg x 10 reps
3. 45kg x 10 reps
Stretching of the Abductors:
10 minutes
Bodyweight Standing Calf Raises:
300 reps
#blog #bodybuilding #fitness
Ruben
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Veel #ophef over het #privacy schandaal bij #Bunq over medewerkers die in bankrekeningen gluurden:
https://www.nrc.nl/nieuws/2024/06/26/bunq-werknemers-keken-stiekem-in-klantrekeningen-het-was-te-verleidelijk-a4857800 (archief: https://archive.is/QOs7P)
Schandalig natuurlijk, maar waarom is er wèl ophef over individuele medewerkers, maar nooit over de app en website die vrolijk al je gedrag delen met diverse datahandelaren en advertentie bedrijven?
https://reports.exodus-privacy.eu.org/en/reports/com.bunq.android/latest/
Of de website: https://themarkup.org/blacklight?url=https%3A%2F%2Fwww.bunq.com%2Fnl-nl%2F&device=mobile&location=eu&force=false
Jouw gegevens, hun handelswaar!
Ruben
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Degene die oordeelt zal nooit begrijpen
Degene die begrijpt zal nooit oordelen
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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