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
Leg (recovery) Day
Seatwd Leg Curls:
1. 32kg x 30 reps
2. 47kg x 20 reps
3. 62kg x 15 reps
4. 78kg (171lbs) x 8 reps
Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg (121lbs) x 8 reps
Standing Iso-lateral Leg Curls L/R:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 15 reps
4. 35kg x 10 reps
Bodyweighr Sissy Squat:
20, 20, 15 & 12 reps
TechnogymnLegbPress:
1. 40kg x 25 reps
2. 70kg x 20 reps
3. 100kg x 15 reps
4. 130kg (286lbs) x 10 reps
Stretching:
10 minutes
#blog #bodybuilding #fitnesa
Kleine USB-ventilator voor op bureau blijkt een goede aankoop.
En daar ben ik weer (03:30 uur wakker). Beetje regen gehad in Amsterdam, geen onweer.
Vanmorgen bij vertrek uit Amsterdam was het 20 graden, in Hilversum 18.
In die gebouwen blijft het wel lang benauwd. 😓
Fijne woensdag samen. ☕
En nu proberen een paar uurtjes te slapen.
Eindelijk eennzacht regenbuitje hier en gerommel in de verte.
27 graden op slaapkamer.
Dat is 2 graden koeler dsn vorige nacht.
Ruben
boosted
If you have a #Zoom account, remember to disable "AI Companion" being your default setting BEFORE 9/12/24:
"Starting 09/13/2024, we will remove one of those steps by auto-enabling AI Companion on your behalf, making this a one-step process where as a meeting host, you will still need to manually turn on AI Companion features in meetings.
Prior to 09/12/2024, you can opt out of Zoom automatically enabling AI Companion features to keep your current account setting as default off."
Ruben
boosted
Back & Posterior Delts
T-bar Row:
1. 40kg x 15 reps
2. 40kg x 15 reps
3. 55kg (121lbs) x 10 reps
4. 70kg (154lbs) x 8 reps
Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps
Semi Wide Cable Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 10 reps
4. 80kg (176lbs) x 8 reps
Iso-lateral Low Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg (154lbs) x 10 reps
MTS High Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps
Lat Pulldown:
1. 47kg x 15 reps
2. 55kg x 12 reps
3. 62kg x 10 reps
4. 70kg (154lbs) x 6 reps
Reversed Peckdeck Flyes:
1. 32kgbx 15 reps
2. 40kg x 12 reps
3. 47kg (103lbs) x 10 reps
4. 55kg (121lbs) x 8 reps
Machine Reveesed Flyes:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 25kg (55lbs) x 10 reps
4. 25kg x 10 reps
Bodyweight Hyper Extensions:
4 x 10 reps
#blog #bodybuilding #fitness
Ruben
boosted
29 graden Celcius op mijn slaapkamer. Ventilator aangezet. Benieuwd of ik de slaap een beetje kan vatten. 🥵
Edit & delete sent messages with #threema.
Ruben
boosted
Have you ever wanted to edit or delete a sent Threema message? Now you can: https://threema.ch/bp/edit-delete
It' s smoking hot outside, so no fancy stuff today.
Deltoids & Calfs
Overhead Barbell Press:
1. 30kg x 30 reps
2. 40kg x 20 reps
3. 50kg (110lbs) x 10 reps
4. 55kg (121lbs) x 7 reps
Seated Dumbbell Laterals:
1. 7,5kg x 30 reps
2. 10kg x 20 reps
3. 12,5kg (27lbs) x 15 reps
4. 15kg (33lbs) x 10 reps
Overhead Dumbbell Press:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg (44lbs) x 10 reps
4. 22,5kg (49lbs) x 8 reps
Machine Flyes:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg (77lbs) x 10 reps
4. 45kg (99lbs) x 6 reps
Bodyweight Standing Calf Raises:
320 reps
LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg (187lbs) x 15 reps
Stretching Lower Back:
10 minutes
#blog #bodybuilding #fitness
Sunday Vibes
Abs & Chest
Cable Crunches:
1. 41,25kg x 50 reps
2. 43,75kg x 40 reps
3. 46,25kg x 30 reps
4. 48,75kg (107lbs) x 20 reps
Plus 4x10 static crunches
MTS Crunch:
1. 55kg x 30 reps
2. 65kg x 30 reps
3. 75kg x 25 reps
4. 85kg (187lbs) x 20 reps
Plus 4x10 static crunches
Inclune Bench Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 10 reps
5. 80kg (176lbs) x 6 reps
6. 85kg (187lbs) x 4 reps
7. 90kg (198lbs) x 2 reps
Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 30kg x 10 reps
3. 40kg (88lbs) x 6 reps
4. 40kg x 6 reps
Iso-lateral Bench Press:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 8 reps
4. 65kg (143lbs) x 6 reps
Machine Flyes:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg (187lbs) x 10 reps
4. 95kg (209lbs) x8 reps
#blog #bodybuilding #fitness
Google Maps counterpart still going strong.
Personally I use OSM based GPS system Magic Earth. It works like a charm, without steeling/harvesting your data.
Ruben
boosted
The Crow and the pickle jar
Updated Aesop's Fable
Dall-e3 AI Art
#dalle3 #dalle #aiart #MachineLearningArt #MachineLearning #stablediffusion #midjourney #ArtfullyIntelligentArt
Ruben
boosted
Solutions like Encrypted Client Hello (ECH) remove the plaintext server name from the TLS handshake, which makes it far more difficult for hostile ISPs to block access to the sites and services you care about — but this isn’t widely supported yet. We hope that starts to change.
Ruben
boosted
We have already started working on more advanced censorship circumvention techniques, but in order for these efforts to be most effective we need the big companies who are dragging their feet on moving away from plaintext SNI headers to start taking this problem more seriously.
Ruben
boosted
We're aware of reports that access to Signal has been blocked in some countries. As a reminder, Signal's built-in censorship circumvention feature might be able to help if your connection is affected:
Signal Settings > Privacy > Advanced > Censorship circumvention (on)
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:
