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
#Chatcontrol staat weer op de rol: Hongarije wil voor het eind van het jaar een akkoord in de EU-Raad.
We moeten klaar staan voor het geval dat dit geen bluf is.
Als eerste stap: medestanders vinden om samen op te trekken!
https://data.consilium.europa.eu/doc/document/ST-11222-2024-INIT/en/pdf#page=30
Ruben
boosted
The majority of exoplanets have been found by the transit method, where the light from a star dims as the planet passes in front. But other objects could pass between us and a star, like binary planets, tidally distorted planets, exocomets, and maybe even alien megastructures. Researchers have created a transit simulator that can predict the stellar flux from various transiting objects, even finding Dyson Swarms in construction.
Ruben
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Ready to break #Google's monopoly?
#Chrome Manifest V3 is here to stop you from blocking ads.
Here are great alternatives:
✅ #Firefox
✅ #Duckduckgo
✅ @torproject
✅ More options: https://tuta.com/blog/best-private-browsers
Which one did you pick?
Long ass training...
Back, Biceos & Posterior Delts
Pullups:
10, 10, 10 & 10 reps
Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps (154lbs)
Iso-latteral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg x 6 reps (242lbs)
Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 10 reps
5. 80kg x 6 reps (176lbs)
Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4.. 54kg (119lbs) x 10 reps
Duo (Iso-lateral) Cable Row:
1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 54kg (119lbs) x 10 reps
Hyper Extensions:
4 x 10 reps
Glute Bridges / Hip Thrusts:
60kg - 4 x 10 reps (132lbs)
Barbell Spider Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 25kg (55lbs) x 10 reps
Machine Reversed Flyes:
1. 15kg x 10 reps
2. 20kg x 10 reps
3. 25kg x 10 reps
4. 30kg (66lbs) x 8 reps
Reversed Peckdeck:
1. 32kg x 10 reps
2. 40kg x 10 reps
3. 47kg x 8 reps
4. 55kg (121lbs) x 8 reps
Stretching (Lower Back):
10 minutes
#blog #bodybuilding #fitness
Ruben
boosted
Meta, het bedrijf achter Facebook, Whatsapp en Instagram, krijgt een nieuw privacybeleid. Daarmee kan de techgigant straks jouw data gebruiken voor het trainen van generatieve AI. Privacy-organisaties slaan alarm. “Meta heeft niet het beste met de mens voor,” zegt Lotje Beek, beleidsadviseur bij @bitsoffreedom
#META #facebook #AI
https://npo.nl/npo3/brandpuntplus/meta-privacy-ai
We gaan plakken vannacht. 🥵
Barbell Overhead Press:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 15 reps
4. 50kg (110lbs) x 10 reps
5. 60kg x (132lbs) x 4 reps
Iso-lateral Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps
Seated Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg x 10 reps
4. 12,5kg (27lbs) x 10 reps
Cable Laterals L/R:
1. 2,25kg x 15 reps
2. 3,75kg x 12 reps
3. 5kg x 10 reps
4. 6,25kg (13lbs) x 8 reps
Triceps Extensions:
1. 15kg x 30 reps
2. 25kg x 20 reps
3. 36,25kg x 15 reps
4. 43,75kg (96lbs) x 8 reps
Rope Trixeps Extensions:
1. 10kg x 15 reps
2. 12,5kg x 12 reps
3. 15kg (33lbs) x 10 reps
Triceps Cable Kickbacks:
1. 1,25kg x 15 reps
2. 3,75kg x 10 reps
3. 15kg (33lbs) x 10 reps
#blog #bodybuilding #fitness
Ruben
boosted
Ruben
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Flowers in a glass bowl
Dall-e3 AI Art
#dalle3 #dalle #aiart #MachineLearningArt #MachineLearning #stablediffusion #midjourney #ArtfullyIntelligentArt
Ruben
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🚨 PRIVACY WIN: Europe and Australia will both not break encryption! 🚀 🔒
We’ve interviewed @echo_pbreyer – the guy who coined the term #ChatControl – on why #privacy matters and how you can join our fight for privacy. ❤️ 👇
https://tuta.com/blog/interview-patrick-breyer-on-chat-control
Ruben
boosted
☀️ Door verhitting kunnen de bruggen zo uitzetten dat ze niet meer open kunnen. Daarom gaan we ze besproeien met grachtenwater. Een natte brug zorgt voor een glad wegdek, wees dus extra voorzichtig ❗. Dit zijn de routes waarlangs we de bruggen koelen. ➡️
https://www.amsterdam.nl/nieuws/nieuwsoverzicht/hete-bruggen-natte-voeten/
Chest & Abs
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 45kg (99lbs) x 5 reps
Incline Bench Presses:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 10 reps
5. 80kg (176lbs) x 5 reps
Smith Maxhine Bench Presses (upper chest):
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 70kg (154lbs) x 10 reps
4. 80kg (176lbs) x 5 reps
LF (upper) Chest Press:
1. 45kg x 20 reps
2. 65kg x 10 reps
3. 75kg (165lbs) x 10 reps
4. 85kg (187lbs) x 5 reps
LF Maxhine Flyes:
1. 55kg x 20 reps
2. 65kg x 18 reps
3. 75kg x 14 reps
4. 85kg (187lbs) x 8 reps
MTS Crunches:
1. 65kg x 30 reps
2. 75kg x 25 reps
3. 85kg x 20 reps
4. 95kg (209lbs) x 15 reps
Cable Crunches:
1. 42,5kg x 20 reps
2. 45kg x 18 reps
3. 47,5kg x 15 reps
4. 50kg (110lbs) x 12 reps
Hanging Knee-ups:
15, 15, 12 & 10 reps
#blog #bodybuilding #fitness
Ruben
boosted
We've been busy with the NextBox and continue to be! Thank you for being part of the NextBox community! Together, we're making decentralized, privacy-focused cloud solutions accessible to everyone! 😎 #opensource
https://www.nitrokey.com/blog/2024/nextbox-os-update-ready-all-users
Poor excuse for a Leg Traing, but it have to make do.
I hope my tendons heal soon so I can ad sufficient resistance again.
Technogym Leg Press:
1. 40kg x 40 reps
2. 60kg x 20 reps
3. 80kg x 15 reps
4. 100kg x 10 reps
5. 120kg x 10 reps
Hack Squats:
1. MW x 10 reps
2. MW x 10 reps
3. MW + 20kg x 8 reps
4. MW + 20kg x 6 reps
Iso-lateral Lying Leg Curls:
1. 10kg x 15 reps
2. 15kg x 10 reps
3. 20kg x 10 reps
4. 25kg x 8 reps
Seated Leg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 10 reps
Hip Stretching:
5 minutes
Glute Bridges:
60kg, 4 x 10 reps
Lower Back Stretching:
5 minutes
Calf Extensions (Leg Press):
1. 50kg x 30 reps
2. 70kg x 20 reps
3. 90kg x 20 reps
4. 110kg x 15 reps
LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 18 reps
3. 75kg x 15 reps
4. 85kg x 15 reps
Seated Calf Raises:
1. 20kg x 20 reps
2. 30kg x 20 reps
3. 40kg x 18 reps
4. 50kg x 15 reps
Bodyweight Standing Calf Raises:
100 reps
#blog #bodybuilding #fitness
Ruben
boosted
Crossing Horizons
Credits: Jean-FrancoisGraffand
#nature #space #astrophotography
Prachtig doelpunt van die Belgen! En zo vroeg in de wedstrijd.
Mooi als ze de druk op Roemenie weten te houden gedurende hele wedstrijd. ⚽
Ruben
boosted
We've added a reasonably priced NitroPhone to our portfolio. Check out the NitroPhone 4a and taste what it's like to have a high-security phone (even with the option to remove the mics and cams)! 🤓
https://www.nitrokey.com/news/2024/new-economical-nitrophone-4a-high-security-powerful-hardware
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:
