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
The web can be dangerous with stalking, identity theft & other cyber threats.
Check our post on how to remove your personal information from the web. 👇
https://tuta.com/blog/how-to-remove-information-from-the-internet
Stay safe out there! 🔒
#removeinformationonline #dataprotection #privacy #privacymatters
🎉 
Ruben
boosted
Ruben
boosted
🎉 We vieren ons eerste jaar op Mastodon! Samen met de Rijksoverheid doen we mee aan een pilot waarbij we testen of Mastodon een geschikt alternatief kan zijn voor onze sociale overheidscommunicatie. Mastodon biedt potentiële voordelen op het gebied van privacy en gebruikerscontrole.
Ruben
boosted
🤔 Wist je dat er in onze stad een tunnel onder de grachtengordel ligt? Ontdek de mysterieuze ‘Poentunnel’ 💰 tijdens Open Monumentendag.
Leg Day
Seated Leg Curls:
1. 35kg x 30 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg (209lbs)x 8 reps
Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 10 reps
Leg Extensions:
1. 25kg x 20 reps
2. 35kg x 15 reps
3. 45kg x 15 reps
4. 55kg x 15 reps
5. 65kg (143lbs)x 10 reps
Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 250kg x 10 reps
4. 300kg x 10 reps
Single leg Lwg Press (recovery):
50kg (110lbs), 4 x 10 reps
Calf Extensions:
1. 45kg x 30 reps
2. 65kg x 20 repps
3. 85kg x 20 reps
4. 105kg (231lbs) x 15 reps
Seated Calf Raises:
1. 25kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 50kg x(110lbs) 15 reps
Smith Machine Standing Calf Raises:
1. 50kg x 20 reps
2. 70kg x 20 reps
3. 80kg x 15 reps
4. 80kg (176lbs) x 15 reps
#blog #bodybuilding #fitness
Ruben
boosted
Didn't feel like it today, but...concistancy!
Deltoids & Back
MTS Shoulder Press:
1. 40kg x 30 reps
2. 60kg x 20 reps
3. 80kg (176lbs) x 15 reps
4. 100kg (220lbs) x 10 reps
Cable Motion Overhead Press:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg (110lbs) x 8 reps
4. 50kg x 8 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 12 reps
3. 35kg (77lbs) x 10 reps
4. 45kg (99lbs) x 7 reps
MTS HighbRow:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg (154lbs) x 10 reps
Iso-lateral High Row:
1. 60kg x 15 reps
2. 70kg x 12 reps
3. 80kg (176lbs) x 10 reps
4. 100kg (220lbs) x 8 reps
Semi-wide Cable Row:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 90kg (198lbs) x 8 reps
4. 90kg x 6 reps
Iso-lateral Front Pulldown:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 80kg (176lbs) x 8 reps
Lat Pulldown:
1. 47kg x 12 reps
2. 55kg x 10 reps
3.. 62kg x 8 reps
4. 70kg (154lbs) x 8 reps
#blog #bodybuilding #fitness
Ruben
boosted
What I Like About You
#Romantics
https://www.youtube.com/watch?v=jvHKjDKY_O8
Ruben
boosted
Baby I Need Your Loving
#FourTops
https://www.youtube.com/watch?v=4xGInUUwk3U
Ruben
boosted
#photography #blackandwhitephotography #monochrome #lakes
El paraíso está a tu alrededor-Paradise is all around you-Das Paradies ist überall um dich herum-パラダイスはあなたの周りにあります-Le paradis est tout autour de toi
Ruben
boosted
Another eyeball tree made with #Flux
#aiart #aigenerated #surrealism #popsurrealism #elektrodada
Ruben
boosted
Visit my website: https://denoised.art
My models: https://civitai.com/user/pixelworld_ai
Join the AIpub Discord: https://discord.gg/DBvh2vPbzR
Buy me a coffee: https://ko-fi.com/pixelworldai
#donaldtrump was the first man in space...ever!
Ruben
boosted
1 year ago I switched from Mac to Linux for professional UX design work. In this article, I explain as simply as possible:
- Why I switched to Linux
- How you can do the same.
I cover design-specific concerns like:
- How to use Apple devices like the Magic Mouse in Linux
- Which design tools are available and how to install them
- How to find help if you get stuck
https://www.chris-wood.design/resources/linux-for-ux-designers
#Design #UXDesign #UIDesign #Linux #MacOS
Chest & Triceps
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 42,5kg (93lbs) x 6 reps
Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 14 reps
3. 70kg x 7 reps
4. 70kg (154lbs) x 6 reps
Flat Bench Press:
1. 60kg x 10 reps
2. 70kg x 8 reps
3. 80kg x 4 reps
4. 90kg (198lbs) x 2 reps
5. 70kg x 8 reps
Super Incline Iso-lateral Chest Press:
1. 40kg x 15 reps
2. 50kg x 14 reps
3. 60kg x 8 reps
4. 70kg (154lbs) x 6 reps
Iso-lateral Bench Press:
1. 35kg x 15 reps
2. 45kg x 10 reps
3. 55kg (121lbs) x 8 reps
4. 55kg x 6 reps
Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 75kg (165lbs) x 8 reps
Triceps Extensions:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg (88lbs) x 6 reps
Rope Triceps Extensions:
1. 12,5kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg (38lbs) x 8 reps
#blig #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:
