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
Wir verlassen die Erde
(enough is enough)
tribute to Die Goldenen Zitronen
( https://youtube.com/watch?v=3e8LICo2Ick )
Ruben
boosted
I'm watching the second season of Star Trek Prodigy on Netflix, and it's been really good so far, but with episodes 9 and 10, it is filling me with pure delight like no show since Strange New Worlds. These "alien" kids are one of the most "human" Trek crews ever, and the big scope, well integrated cameos and deep Trek lore callbacks, along with new worldbuilding, are just punching all my buttons. 5 Combadges!
#prodigy #startrekprodigy #startrek #netflix #startrekvoyager #scifi #sciencefiction
So you're a cougar having fun with your young exciting boyfriend.
He gives you two kids and then you find out that your young boyfriend is actually your son which you gave up for abortion 21 yrs ago.
Even een algemeen huishoudelijke mededeling:
Worden jullie het nooit eens moe om altijd maar te zaniken over politiek?
Verlos jezelf van dat polariserende kwaad en laat die shit aan je voorbijgaan.
Kost je veel teveel negatieve energie en daarvoor wordt jij niet betaald.
Einde mededeling.
Does anybody know if @freemo is alright?
Haven't seen him around here for a while.
Kinda worried about his health.
Ruben
boosted
🏳️🌈🖖🏽
Ruben
boosted
#Slowroll; slow 🐢 and steady can #win races in balancing #stability and innovation! 🖥️🔧 #openSUSE https://news.opensuse.org/2024/07/03/slowroll-set-for-a-quarter-of-updates/
Hams/Calfs/Biceps & Posterior Delts
Deadlifts:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg x 6 reps
5. 120kg x 3 reps
6. 140kg (308lbs) x 2 reps
Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg (209lbs) x 8 reps
Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg (103lbs) x 8 reps
4. 47kg x 6 reps
ATX Leg Extensions:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 10 reps
4. 30kg (66lbs) x 10 reps
Seated Calf Raises:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 15 reps
4. 50kg (110lbs) x 15 reps
Toe Presses (leg press):
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 80kg x 20 reps
4. 100kg x (220lbs) 18 reps
LF Calf Extension:
1. 45kg x 20 reps
2. 55kg x 18 reps
3. 65kg (143lbs) x 15 reps
4. 75kg (165lbs) x 15 reps
Supersets Preacher (machine) Curls & Reversed Pecdeck:
1. 20kg x 20 reps & 25kg x 15 reps
2. 25kg x 20 reps & 32kg x 15 reps
3. 32kg x 15 reps & 40kg x 15 reps
4. 40kg (88lbs) x 10 reps & 47kg (103lbs) x 15 reps
Reversed Cable Crossover:
1. 5kg x 20 reps
2. 7,5kg x 20 reps
3. 10kg x 10 reps
4. 12,5kg (27lbs) x 10 reps
Dumbbell Concentration Curls:
1. 7kg x 20 reps
2. 8kg x 20 reps
3. 9kg x 15 reps
4. 10kg (22lbs) x 12 reps
Stretching of the Abductors & Hip Flexors:
10 minutes
#blog #bodybuilding #fitness
Ruben
boosted
Ruben
boosted
Ruben
boosted
Ruben
boosted
biden can legal kill trump now, thanks to trump.
Ze hadden vast verwacht dat er minder burgers waren om uit te roeien.
I guess there were too many citizens...
https://www.nytimes.com/2024/07/02/world/middleeast/israel-military-gaza-cease-fire.html
Back day.
Pullups (rings)::
10,;10, 10, 10, 8, 8, 6 & 6 reps
Iso-lateral High Row:
1. 50kg x 20 reps
2. 60kg x 20 reps
3. 70kg x 15 reps
4. 80kg x 15 reps
5. 90kg x 10 reps
6. 100kg x 10 reps
7. 110kg x 8 reps
8. 120kg x 6 reps (264lbs)
Duo Cable Row:
1. 26kg x 20 reps
2. 26kg x 20 reps
3. 33kg x 15 reps
4. 33kg x 15 reps
5. 40kg x 12 reps
6. 40kg x 12 reps
7. 47kg x 10 reps
8. 54kg x 8 reps
9. 61kg x 8 reps
10. 68kg (149lbs) x 6 reps
Hip Thrust:
60kg - 2 x 10 reps
70kg - 2 x 10 reps (154lbs)
Hyper Extensions:
4 x 10 reps
Stretching of the lower back:
10 minutes
#blog #bodybuilding #fitness
Ruben
boosted
Shoutout to the 8,217 young Swiss citizens who started recruit school today. Military service may require giving up some physical privacy, but since the Swiss Army equips its personnel with Threema, some may gain digital privacy instead. 🫡🇨🇭
En ook hier weer het einde van een generatie.
https://www.nu.nl/muziek/6319033/pussycat-zangeres-betty-dragstra-72-overleden.html
Deltoids & Triceps
Overhead Barbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 20 reps
4. 50kg x 12 reps
5. 60kg x 8 reps(132lbs)
Overhead Dumbbell Presses:
1. 10kg x 20 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg (55lbs) x 8 reps
MTS Shoulder Press:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg (176lbs) x 10 reps
Cable Morion Shoulder Press:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg (77lbs) x 10 reps
Machine Laterals:
1. 15kg x 15 reps
2. 25kg x 12 reps
3. 35kg (77lbs) x 10 reps
4. 45kg (99lbs x 6 reps
Triceps Extensions (machne hack):
1. 30kg x 10 reps
2. 50kg x 15 reps
3. 60kg (132lbs) x 10 reps
Scull Crushers:
1. 25kg x 15 reps
2. 30kg x 10 reps
3. 35kg x 8 reps(77lbs)
Cable Kickback L/R:
1. 2,5kg x 20 reps
2. 6kg x 15 reps
3. 9,5kg (20lbs) 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
Ruben's choices:
