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
🇳🇱
For the sake of gender equality i propose we make all gendered termw nongendered, such as...
Pussycat -> Genitalcat
Cockroach -> genitalroach
Mailman -> humanperson
Cockerapaniel -> Genatilerspaniel
Cockatoo -> Genatilatoo
Pussywillow -> Genital willow
Great tit -> Great chest
Chickadee -> androgadee
Blue footed Booby -> Blue Footed Chesty
Rose-breasted grosbeak -> rose-chested not-gros-just-different-beak
Leg Day
Leg Presses:
1. 50kg x 30 reps
2. 100kg x 20 reps
3. 200kg x 15 reps
4. 300kg x 10 reps
5. 350kg (771lbs) 8 reps
Back Squats (formality):
1. 20kg x 15 reps
2. 40kg x 10 reps
3. 60kg x 8 reps
4. 80kg (176lbs)x 6 reps
Bodyweight Sissy Squats:
4 x 15 reps
Leg Extensions:
1. 25kg x 15 reps
2. 45kg x 15 reps
3. 65kg x 10 reps
4. 65kg (143lbs)x 10 reps
Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 10 reps
3. 40kg (88lbs)x 8 reps
(all reps take a 2 seconds squeeze)
Stretching of the Abductors & Hip Flexors:
10 minutes
#blog #bodybuilding #fitness
Happy Monday folks!
Back & Posterior Delts.
MTS High Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 10 reps
5. 80kg x 8 reps
6. 90kg (198lbs) x 6 reps
Iso-lateral Low Row:
1. 60kg x 12 reps
2. 80kg x 10 reps
3. 100kg x 6 reps
4. 100kg (220lbs) x 6 reps
Front Pulldown:
1. 50kg x 20 reps
2. 70kg x 12 reps
3. 80kg x 10 reps
4. 100kf (220lbs) x 6 reps
Semi Wide Cable Row:
1. 40kg x 15 reps
2. 54kg x 10 reps
3. 68kg (149lbs) x 8 reps
4. 68kg x 8 reps
Duo Lat Pulldown:
1. 40kg x 15 reps
2. 54kg x 12 reps
3. 61kg (134lbs) x 8 reps
4. 61kg x 8 reps
Bodyweight Hyper Extensions:
4 x 15 reps
Reversed Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg x 12 reps
4. 12,5kg x(27lbs) 10 reps
Reversed Peckdeck Flyes:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg (121lbs) x 8 reps
Stretching of the Lower Back:
10 minutes
#blog #bodybuilding #fitness
Ruben
boosted
Voedselgiganten zoals Nestlé, Danone en Unilever verdienen aan de gezondheidsproblemen die ze zelf mede veroorzaken. Ze produceren ongezond voedsel en investeren tegelijkertijd miljarden in afslankproducten en middelen voor patiënten met diabetes, maagproblemen en leververvetting. https://www.ftm.nl/artikelen/overgewicht-als-verdienmodel-voedingsindustrie
Ruben
boosted
Ruben
boosted
This is such a great resource
Shoulders, Calfs & Triceps.
Seated Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg x 15 reps
5. 27,5kg (60lbs) x 10 reps
6. 30kg (66lbs) x 6 reps
Seated Overhead Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 10 reps
4. 15kgbx 10 reps
Bodyweight Standing Calf Raises:
300 reps
Scull Crushers:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 35kg (77lbs) x 8 reps
Rope Triceps Extensions:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 12 reps
4. 17,5kg (38lbs) x 10 reps
#blog #bodybuilding #fitness
Ruben
boosted
Things you never want to hear from IT support:
“You are about to become a meme and a story in the annals of tech lore.”
Ruben
boosted
A lot of people forget, or are simply not taught by their parents or health care providers, that they can listen to Parliament/Funkadelic and instantly feel better. Immediate effect. Results do not vary.
Ruben
boosted
Chest & Abs
Flat Dumbbell Press:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 45kg (99lbs) x 7 reps
Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps
5. 80kg (176lbs) x 4 reps
Flat Bench Press:
1. 60kg x 12 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 6 reps
4m 70kg x 6 reps
Push ups ( feet at 50cm inclination):
15, 15, 12 & 12 reps
Planking:
1. 90 seconds
2. 60 seconds
3. 60 seconds
4. 60 seconds
Hanging Reversed Crunches:
20, 20, 15 & 15 reps
#blog #bodybuilding #fitness
Ruben
boosted
Ruben
boosted
There are so many LinkedIn posts where I just want to comment: "this ain't fucking Facebook".
More and more people posting their vacation photo's with a stupid life lesson. Jesus fuck, why.
Ruben
boosted
Vegan huftergedrag versus rechts huftergedrag staat nu op 3-0 voor de vegans.
Extremisme uit welke windrichting dan ook gaat op de block. Jezelf heilig en onaantastbaar wanen omdat je vegan bent, kent ook grenzen.
Leg Day
Lying Iso-lateral Leg Curls:
1. 10kg x 20 reps
2. 20kg x 15 reps
3. 25kg (55lbs) x 10 reps
4. 25kg x 6 reps
Seated Leg Curls:
1. 35kg x 25 reps
2. 45kg x 15 reps
3. 65kg x 10 reps
4. 95kg (209lbs) x 6 reps
Standing Single Leg Curls L/R:
1. 10kg x 15 reps
2. 15kg x 12 reps
3. 20kg x 10 reps
4. 25kg (55lbs) x 8 reps
Bodyweight Sissy Squats:
30, 25, 20 & 15 reps
Leg Press:
1. 100kg x 30 reps
2. 200kg x 20 reps
3. 250kg x 15 reps
4. 300kg (661lbs) x 10 reps
Leg Extensions:
1. 20kg x 20 reps
2. 32kg x 15 reps
3. 47kg x 12 reps
4. 62kg (136lbs) x 8 reps
Stretching of the Hip Flexors & Abductors:
10 minutes
#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
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