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
Chest & Abs
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg (88lbs) x 10 reps
4. 50kg (110lbs) x 4 reps
Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps
Flat Bench Press:
1. 60kg x 15 reps
2. 70kg x 8 reps
3. 80kg (176lbs) x 4 reps
4. 80kg x 3 reps
5. 90kg (198lbs) x 2 reps
Iso-lateral Super Incline Press:
1. 40kg x 20 reps
2. 50kg x 12 reps
3. 60kg (132lbs) x 8 reps
4. 60kg x 6 reps
Cable Crunches:
1. 42,5kg x 40 reps
2. 45kg x 25 reps
3. 47,5kg (104lbs) x 20 reps
4. 50kg (110lbs) x 10 reps
MTS Crunches:
1. 75kg x 20 reps
2. 85kg x 20 reps
3. 95kg x 15 reps
4. 105kg (231lbs) x 10 reps
#blog #bodybuilding #fitness
Ruben
boosted
VVD wil kinderkerncentrale: “Kinderen spelenderwijs leren hoe leuk radioactiviteit is”
https://nieuwspaal.nl/vvd-wil-kinderkerncentrale-kinderen-spelenderwijs-leren-hoe-leuk-radioactiviteit-is/
Dear #haters,
I couldn't help but notice that 'Awesome' ends with 'Me' and 'Ugly' starts with 'U'.
Ruben
boosted
Legs
Seated Leg Curls:
1. 25kg x 100 reps
2. 40kg x 30 reps
3. 62kg x 15 reps
4. 78kg (171lbs) x 10 reps
Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg (121lbs) x 6 reps
Leg Press:
1. 100kg x 15 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 400kg (881lbs) x 10 reps
Wide Stance Hack Squat:
1. MW x 15 reps
2. MW+20kg x 12 reps
3. MW+40kg x 10 reps
4. MW+60kg (132lbs) x 8 reps
Light Weight Back Squat:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 6 reps
Leg Extensions:
1. 25kg x 10 reps
2. 40kg x 10 reps
3. 55kg x 10 reps
4. 70kg (154lbs) x 10 reps
10 minutes of stretching
#blog #bodybuilding #fitness
Ruben
boosted
🚨 NEW: Telegram now shares users’ IP addresses and phone numbers to governments when legally required as Bloomberg reports.
What app will you be switching to?
Back, Rear Delts & Delts
Supersets Pullup & Barbell Row:
1. 10 reps & 40kg x 10 reps
2. 10 reps & 45kg x 10 reps
3. 10 reps & 50kg x 10 reps
4. 8 reps & 60kg (132lbs) xb8 reps
T-bar Row:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg (132lbs) x 8 reps
Iso-lat3ral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg (242lbs) x 6 reps
Dumbbell Pullover:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg (66lbs) x 10 reps
4. 30kg x 8 reps
Dumbbell Row:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 8 reps
Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps
Machine Reversed Flyes:
1. 15kg x 10 reps
2. 15kg x 10 reps
3. 20kg (44lbs) x 10 reps
4. 20kg x 10 reps
Reversed Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 8 reps
20 minutes of steady state cardio.
#blog #bodybuilding #fitness
Ruben
boosted
NASA's "Hidden Figures”, the four Black women whose pioneering work put Americans on the Moon: Katherine Johnson, Mary Jackson, Dorothy Vaughan, and Christine Darden, were awarded Congressional Gold Medals, the highest civilian honor granted by Congress.
https://www.salon.com/2024/09/19/nasas-hidden-figures-awarded-congressional-gold-medals/
#BlackHistory #BlackWomen #RocketScience #astrophysics #math #Finally
Some wobbling black hole seem to be found at a distance of 6000 light-years from Earth.
Ruben
boosted
Easy start after a week of absence.
Shoulders & Calfs
Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 20kg x 20 reps
4. 25kg (55lbs) x 15 reps
5. 30kg (66lbs) x 8 reps
Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg (33lbs) x 8 reps
MTS Shoulder Presses:
1. 60kg x 20 reps
2. 70kg x 15 reps
3. 80kg (176lbs) x 10 reps
4. 80kg x 10 reps
Machine Laterals:
1. 15kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg (66lbs) x 10 reps
Seated Calf Raises:
1. 25kg x 20 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg (121 lbs) x 15 reps
LF Calf Extensions:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 25 reps
4.. 75kg 165lbs) x 20 reps
#blog #bodybuilding #fitness
Ruben
boosted
As much as we fight the EU Commission's push for #chatcontrol, we applaud the EU for protecting users' #privacy with the #GDPR.
It's about time the #EU Commission reflects on European values and increases data protection, not undermining it. ✊
Read here what Tuta does to achieve GDPR-compliance: 👉 https://tuta.com/blog/gdpr-compliant-email
Ruben
boosted
It's okay to play ' got your nose ' with adults as well as kids, just don't expect the same reactions.
Ruben
boosted
Na wat gesprekken komt de vraag er uit. Waarom kom je niet eens kijken bij een bijeenkomst van de #vrijmetselarij.
In mijn hoofd zie ik de films van Dan Brown The Da Vinci Code en
Angels & Demons. Hij lacht en verteld dat meer mensen die associatie maken.
Het is meer een heren club vanuit 1717 die zich bezighoudt met dagelijkse dingen van het leven. De maakbaarheid, het permanente kunnen verbeteren van de mens, op individueel vlak, anderzijds op collectief vlak.
Ruben
boosted
🧐 Wist je dat de allereerste trein in Nederland vanuit onze stad vertrok? Ondanks zorgen dat de passagiers zouden stikken door de wind kwam de stoomlocomotief 🚂 veilig in Haarlem aan. We gaan terug naar 20 september 1839.
➡️ https://www.amsterdam.nl/nieuws/achtergrond/eerste-spoorlijn-nederland/
Mogguh!
Redelijk warme nacht achter de rug.
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:
