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
Lats & Rear Delts
Lat Pulldown:
1. 42,5kg x 30 reps
2. 60kg x 15 reps
3. 80kg (176lbs) x 15 reps
4. 100kg (220lbs) x 6 reps
Cable Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) 8 reps
Iso-Lateral Low Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 80kg x 10 reps
4. 90kg (198lbs) x 8 reps
Iso-lateral Front Pulldown:
1. 40kg x 15 reps
2. 60kg x 15 reps
3. 80kg x 12 reps
4. 90kg (198lbs) x 10 reps
Iso-lateral High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 12 reps
4. 100kg (220lbs) x 8 reps
Duo (Iso-lateral) Lat Pulldown:
1. 26kg x 25 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 54kg (119lbs) x 10 reps
Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg (103lbs) x 10 reps
Reversed Machine Flyes:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 10 reps
4. 30kg x 10 reps
#blog #bodybuilding #fitness
Ruben
boosted
They say to stop, drop and roll if your clothing is on fire. It's also a great way to get out of awkward conversations at social events.
Ruben
boosted
Test the prototype before it becomes #AeonDesktop's RC3. Download now from the #openSUSE development repo. Significant changes include a new systemd-repart backend for Full Disk Encryption. Feedback welcome! 📥🔒 https://news.opensuse.org/2024/07/25/pre-rc-image-released/
Ruben
boosted
When I was younger, my parents gave my brothers and me the "be safe on internet talk" with things like:
- Never share your real name/address/etc
- Do not meet people AFK
- If youre not sure, ask
- Dont download everything
- Never give other ppl your online credentials
I really hope this is still done today but I have a feeling it's becoming less and less 😟
----
"Roblox’s Predator Problem"
Ruben
boosted
Das neue Volla Phone Quintus hat innerhalb weniger Stunden das Finanzierungsziel auf #kickstarter erreicht!!
Wer uns ebenfalls unterstützen möchte findet mehr Infos dazu hier:
https://www.kickstarter.com/projects/volla/volla-phone-quintus
#vollaphone #android #aosp #holochain #cybersecurity #supportiveintelligence #privacy #humancentric #smartphone #crowdfunding #announcement #ubuntutouch #highperformance #degoogled
5th day in a row. Taking 3 days off now, due to visiting a 3 day convention.
Shoulders & Calfs.
Overhead Dumbbell Presses:
1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg (49lbs) x 12 reps
4. 27,5kg (60lbs) x 6 reps
Overhead Barbell Press:
1. 40kg x 15 reps
2. 45kg x 10 reps
3. 50kg (110lbs) x 8 reps
4. 50kg x 6 reps
Cable Motion Overhead Press:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg (88lbs) x 14 reps
4. 45kg (99lbs) x 8 reps
Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg (55lbs) x 12 reps
4. 30kg (66lbs) x 8 reps
Bodyweight Standing Calf Raises:
300 reps
Seated Calf (Soleus) Raises:
1. 20kg x 30 reps
2. 40kg x 20 reps
3. 60kg (132lbs) x 18 reps
4. 80kg (176lbs) 10 reps
#blog #bodybuilding #fitness
Star Catcher wants to build a space power grid to supercharge orbital industry
Ruben
boosted
Some users experienced message delivery delays beginning last night that primarily impacted linked devices like Signal Desktop. We just deployed a fix. Affected users might see failed delivery notices while Signal automatically catches up. We apologize for the inconvenience!
Ruben
boosted
Eerst een gebroken nek, nu een afgebeten been. De arme man begrijpt het maar niet. Hij heeft een duveltje op zijn schouder zitten en MOET dood.
Ruben
boosted
WTF!
The regular Barbies can actually SEE you?
😱
https://www.bbc.co.uk/newsround/articles/cw9yvj8q08zo
WTF!
The regular Barbies can actually SEE you?
😱
https://www.bbc.co.uk/newsround/articles/cw9yvj8q08zo
Eerst een gebroken nek, nu een afgebeten been. De arme man begrijpt het maar niet. Hij heeft een duveltje op zijn schouder zitten en MOET dood.
Ruben
boosted
Webinar - 'How to protect your privacy online'.
https://three.ma/privacywebinaren
Webinar - 'How to protect your privacy online'.
https://three.ma/privacywebinaren
Hams, Chest, Core & Cardio
Lying Leg Curls:
1. 25kg x 30 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
Seated Leg Curls:
1. 25kg x 25 reps
2. 40kg x 25 reps
3. 55kg x 15 reps
Leg Extensions:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
LF Chest Press:
1. 45kg x 25 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
Iso-lateral Super Incline Press:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 10 reps
Flat Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 6 reps
Incline Bench Press:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 6 reps
Hyper Extensions:
4 x 10 reps
Planking:
1. 90 seconds
2. 60 seconds
3. 60 seconds
Superman L/R:
4 x 10 seconds
Stretching of the lower back:
5 minutes
Hanging Reverswd Crunches:
15, 15, 10 & 10 reps
2 x 30 minutes of Low Intensity Cardio
#blog #bodybuilding #fitness
Ruben
boosted
Switzerland now requires all government software to be open source https://www.zdnet.com/article/switzerland-now-requires-all-government-software-to-be-open-source/ by @sjvn
Switzerland is one of the world's leading #opensource countries; now, if only the United States could follow its lead!
Volla Phone is taking privacy to the next level.
#vollaphone #volla
https://www.kickstarter.com/projects/volla/volla-phone-quintus?ref=1w9mzl
Ruben
boosted
Microsoft now blaming the EU for the crowdstrike issue, because the EU made them open their APIs to third party developers in 2009 is hilarious.
If your APIs had any kind of gracious error handling, this wouldn’t be an issue. Fix your bad code, Microsoft, stop pointing fingers.
Ruben
boosted
sunshine
how many songs are there actually about rainbows and what's on the other side?
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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