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
Slowly returning to where I was before the injuries kicked in.
Leg Day.
Back Squats:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps
Incline Leg Press:
1. 100kg x 20 reps
2. 200kg x 20 reps
3. 300kg x 15 reps
4. 400kg (881lbslbs) x 8 reps
Hack Squats:
1. MW x 15 reps
2. MW+20kg x 10 reps
3. MW+40kg (88lbs) x 8 reps
Leg Extensions:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 65kg x 10 reps
4. 85kg (187lbs) x 8 reps
Standing Iso-lateral Leg Curls L/R (machine hack):
1. 5kg x 20 reps
2. 15kg x 15 reps
3. 25kg x 10 reps
4. 35kg (77lbs) x 8 reps
Lying Leg Curls:
1. 25kg x 10 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 8 reps
Stretching:
10 minutes
#blog #bodybuilding #fitness
Ruben
boosted
Ruben
boosted
Goh, verrassend. Al zullen er vast weer bepaalde bevolkingsgroepen zijn die dit onzin vinden.
Onderzoek: oversterfte in de coronajaren zat vooral bij niet-gevaccineerden
Ruben
boosted
Welcome #brazilians
If you are looking for a Brazil based Mastodon server @augustocc has provided this list:
https://mastodon.br-linux.org/instancias/
Thank you Augusto!
Going to bed at 8:30 pm and getting up at 5:30 am, only to realize you're still tired and need more sleep. 😞
Ruben
boosted
Here we go again. Tomorrow, there will be another attempt to undermine encryption in the EU. #StopChatControl
Eindelijk een vriendelijk zomerbuitje.
Back & Posterior Delts
Pullups:
4 x 10 reps
Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps
Iso-lateral High Row:
1. 50kg x 20 reps
2. 70kg x 18 reps
3. 90kg x 10 reps
4. 110kg (242lbs) x 6 reps
Narrow Grip Cable Row:
1. 42,5kg x 15 reps
2. 60kg x 10 reps
3. 80kg (176lbs) x 8 reps
4. 100kg (220lbs) x 6 reps
Supinated Grip Iso-lateral Front Pulldown:
1. 40kg x 20 reps
2. 50kg x 18 reps
3. 60kg x 15 reps
4. 80kg (176lbs) x 8 reps
Lat Pulldown:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps
Reversed Peckdeck Flyes:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg (121lbs) x 8 reps
Dumbbell Reversed Flyes:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg x 10 reps
4. 15kg (33lbs) x 8 reps
#blog #bodybuilding #fitness
Ruben
boosted
Blij mailtje van PostNL: “JE PAKJE KOMT ERAAN”!!! 😁
Hoera. En dan de Trek en Trace… we hebben je pakje nog niet eens ontvangen hoor…
Ehmm… stuur dan GEEN mailtje.
Shoulders & Calfs
Overhead Barbell Presses:
1. 30kg x 30 reps
2. 40kg x 20 reps
3. 50kg (110lbs) x 10 reps
4. 55kg (121lbs) x 8 reps
5. 55kg x 6 reps
6. 55kg x 6 reps
7. 50kg x 8 reps
8. 50kg x 8 reps
9. 50kg x 8 reps
10. 45kg x 10 reps
11. 45kg x 10 reps
12. 45kg x 10 reps
Standing Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg (38lbs) x 8 reps
One Arm Alternating Laterals:
1. 7,5kg x 20 reps
2. 7,5kg x 20 reps
3. 10kg x 15 reps
4. 12,5kg (27lbs) x 10 reps
Smith Machine Standing Calf Raises:
1. 50kg x 30 reps
2. 70kg x 20 reps
3. 90kg (198lbs) x 15 reps
4. 100kg (220lbs) x 15 reps
Seated Calf Raises:
1. 20kg x 25 reps
2. 30kg x 20 reps
3. 40kg x 20 reps
4. 50kg (110lbs) x 15 reps
Seated LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg (187lbs) x 15 reps
5. 95kg (209lbs) x 14 reps
6. 105kg (231lbs) x 10 reps
#blog #bodybuilding #fitness
Chest & Abs
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg 10 reps
4. 45kg x 6 reps (99lbs)
Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 15 reps
4. 35kg (77lbs) x 7 reps
Incline Bench Press:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 6 reps
4. 70kg (154lbs) x 6 reps
Cable Motion Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 50kg (110lbs) x 10 reps
4. 50kg x 10 reps
Cable Crunches:
1. 41,25kg xv40 reps
2. 43,75kg x 30 reps
3. 46,25kg x 30 reps
4. 48,75kg (108lbs) x 20 reps
Hanging Reversed Crunches:
20, 20, 15 & 15 reps
'nough done!
Ruben
boosted
Swimming isn't just a workout for your body; it's a powerhouse for your brain! 🧠💪 Discover how it boosts mental health, memory, and even sleep quality. Dive into the science behind swimming's brain benefits! 🌊✨ Watch the full video here: 🔗 https://s.42l.fr/aWDJ0kxJ
Bckp.:
#Swimming #BrainHealth #Fitness #MentalWellness #Exercise #HealthyLiving
Ruben
boosted
if this was in my city I'd be very worried about a race of giant aliens flying by and thinking it's a rest stop toilet
Ruben
boosted
Such a delight to sit down with the great @a_greenberg for a long engaged convo on surveillance, AI, my wild path through tech, and how by rejecting the toxic norm Signal provides a shining model for better, healthier tech futures♥️
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:
