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
Shoulders, Calfs & Cardio
Overhead Dumbbell Presses:
1. 20kg x 20 reps
2. 22.5kg x 14 reps
3. 25kg (55lbs) x 7 reps
Dumbbell Laterals:
1. 12,5kg x 15 reps
2. 15kg x 10 reps
3. 17,5kg (38lbs) x 10 reps
Overhead Barbell Press:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 55kg (121lbs) x 6 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg (77lbs) x 10 reps
Seated Shrug (machine):
1. 50kg x 15 reps
2. 100kg (220lbs) x 10 reps
3. 100kg x 10 reps
Reversed Cable Crossover:
1. 7,5kg x 15 reps
2. 12,5kg x 12 reps
3. 17,5kg (38lbs) x 8 reps
Reversed Peckdeck Flyes:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg (103lbs) x 12 reps
Standing Calf Raises (bodyweight):
300 reps
Uphill Cardio:
30 minutes
#blog #bodybuilding #fitness
Ruben
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I do not need a glowing trilobite parasail kite. I do not need a glowing trilobite parasail kite.
Doodsbange Melania krijgt veel steun van Amerikaanse kiezer https://nieuwspaal.nl/doodsbange-melania-krijgt-veel-steun-van-amerikaanse-kiezer/
Ruben
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Joy Division implies the existence of Joy Multiplication.
Ruben
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Ruben
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It is 2024
and still male religious fanatics think they can controll women.
Ahou Daryaei said no and stood up against oppressive hijab laws.
It is now unknown where and how she is.
Ruben
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The Real Stars and Scale of Sci-fi
Ruben
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#Trump says there are no empty seats then the camera person goes rogue and pans the crowd showing 100`s of empty seats
.
I hope the camera person was paid in advance!
#Rally #Uspol
SOURCE: NTD footage from Greensboro North Carolina rally on Nov 2, 2024. Time code 59:45 into the rally.
https://www.youtube.com/live/saWXQKwcYDQ?si=JMHrO6Q4nnWsSYIH&t=3585
Ruben
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Know her name #AhooDaryaei
The brave woman who may now have been murdered by her government.
Tehran’s Islamic Azad University on Nov 2
Her hijab was deemed improper.
So she just stripped.
She was arrested.
Her condition and whereabouts are unknown.
Chest, Abs & Cardio
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 45kg (99lbs) x 3 reps (not my strongest day)
5. 45kg x 3 reps
6. 45kg x 3 reps
7. 40kg x 6 reps
8. 40kg x 6 reps
9. 35kg x 8 reps
10. 35kg x 7 reps
Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 8 reps
3. 65kg (143lbs) x 8 reps
4. 65kg x 6 reps
Machine Flyes:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg (187lbs) x 10 reps
4. 85kg x 10 reps
MTS Crunches:
1. 55kg x 30 reps
2. 65kg x 30 reps
3. 75kg x 20 reps
4. 85kg (187lbs) x 15 reps
DRAX Crunches:
1. 20kg x 20 reps
2. 25kg x 20 reps
3. 40kg x 20 reps
4. 55kg (121lbs) x 15 reps
Uphill Cardio:
35 minutes
#blog #bodybuilding #fitness
Ruben
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🏳️🌈🖖🏽
Ruben
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Privacy is a Human right!
Back & Cardio
Iso-lateral High Row:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 90kg x 15 reps
4. 110kg (242lbs) x 10 reps
Bend over Row (Shrug machine Hack):
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps
Iso-lateral Front supinated Pulldown:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps
Rope Low Row:
1. 25kg x 15 reps
2. 28,75kg x 14 reps
3. 32,5kg x 12 reps
4. 36,25kg (79lbs) x 10 reps
Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 8 reps
4. 70kg (154lbs) x 6 reps
DRAX Row:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg (103lbs) x 8 reps
Uohill Cardio:
30 minutes
#blog #bodybuilding #fitness
Ruben
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I remember Google+, and the idee fixe and mad hype around it. (Google was afraid of Facebook.) G+ was a ghost town. But for the first year or so the G+ team reported astronomical engagement numbers. Huhh?
Finally we learned they were counting every G+ notification dropped at the top of Gmail as an "engagement."
Anyway, I wonder how they're measuring this...
https://www.businessinsider.com/google-earnings-q3-2024-new-code-created-by-ai-2024-10
Ruben
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Planet Earth from SpaceShipOne
Credits: Scaled Composites
#nature #space #astrophotography
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:
