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
Vegan huftergedrag versus rechts huftergedrag staat nu op 3-0 voor de vegans.
Extremisme uit welke windrichting dan ook gaat op de block. Jezelf heilig en onaantastbaar wanen omdat je vegan bent, kent ook grenzen.
Leg Day
Lying Iso-lateral Leg Curls:
1. 10kg x 20 reps
2. 20kg x 15 reps
3. 25kg (55lbs) x 10 reps
4. 25kg x 6 reps
Seated Leg Curls:
1. 35kg x 25 reps
2. 45kg x 15 reps
3. 65kg x 10 reps
4. 95kg (209lbs) x 6 reps
Standing Single Leg Curls L/R:
1. 10kg x 15 reps
2. 15kg x 12 reps
3. 20kg x 10 reps
4. 25kg (55lbs) x 8 reps
Bodyweight Sissy Squats:
30, 25, 20 & 15 reps
Leg Press:
1. 100kg x 30 reps
2. 200kg x 20 reps
3. 250kg x 15 reps
4. 300kg (661lbs) x 10 reps
Leg Extensions:
1. 20kg x 20 reps
2. 32kg x 15 reps
3. 47kg x 12 reps
4. 62kg (136lbs) x 8 reps
Stretching of the Hip Flexors & Abductors:
10 minutes
#blog #bodybuilding #fitness
Ruben
boosted
How can you protect yourself against online surveillance? 👁️✋
Find out in this webinar we’re holding together with @privacy_checkup: https://threema.ch/en/work/events/regain-privacy
Back day
Lat Pulldown:
1. 40kg x 20 reps
2. 55kg x 15 reps
3. 62kg x 12 reps
4. 70kg x 8 reps
5. 79kg (174lbs) x 8 reps
6. 85kg (187lbs) x 6 reps
7. 85kg x 6 reps
8. 85kg x 6 reps
Closed Grip Overhead Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 12 reps
4. 62kg (136lbs) x 10 reps
5. 70kg (174lbs) x 7 reps
6. 70kg x 6 reps
7. 70kg x 6 reps
8. 62kg x 8 reps
Iso-lateral High Row:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 20 reps
4. 70kg x 15 reps
5. 80kg x 12 reps
6. 90kg x 10 reps
7. 100kg (220lbs) x 8 reps
8. 100kg x 8 reps
9. 110kg (242lbs) x 6 reps
Dumbbell Pullover:
1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 12 reps
4. 30kg (66lbs) x 10 reps
Hip Thrusts:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 8 reps
Stretching Lower Back:
10 minutes
#blog #bodybuilding #fitness
Ruben
boosted
Nu Whatsapp nog in de ban doen.
Gemeente Amsterdam verbiedt Telegram op werktelefoons.
https://www.at5.nl/artikelen/228141/gemeente-amsterdam-verbiedt-telegram-op-werktelefoons
Deltoids & Calfs
Low Weight Hig Rep Dumbbell Laterals:
1. 7,5kg x 40 reps
2. 7,5kg x 40 reps
3. 10kg (22lbs) x 35 reps
4. 10kg x 35 reps
Low Weight High Rep Overhead Dumbbell Presses:
1. 10kg x 40 reps
2..12,5kg x 30 reps
3. 15kg (33lbs) x 25 reps
4. 17,5kg (38lbs) x 15 reps
Leight Weight High Rep Machine Laterals(stack):
1. 15kg x 30 reps
2. 20kg x 30 reps
3. 25kg (55lbs) x 25 reps
4. 30kg (66lbs) x 15 reps
Low Weight High Rep Machine Reversed Flyes:
1. 15kg x 20 reps
2. 15kg x 20 reps
3. 20kg (44lbs) x 15 reps
4. 20kg x 15 reps
Reversed Cable Flyes:
1. 7,5kg x 20 reps
2. 7,5kg x 20 reps
3. 13kg (28lbs) x 10 reps
4. 13kg x 10 reps
Seated Calf Raises (plates):
1. 20kg x 40 reps
2. 30kg x 40 reps
3. 40kg (88lbs) x 40 reps
4. 50kg (110lbs) x 35 reps
LF Calf Extensions:
1. 45kg x 40 reps
2. 55kg x 40 reps
3. 65kg x 40 reps
4. 75kg (165lbs) x 30 reps
Smith Machine Standing Calf Raises:
1. 50kg x 40 reps
2. 70kg x 40 reps
3. 90kg (198lbs) x 40 reps
4. 100kg (220lbs) x 30 reps
#blog #bodybuilding #fitness
Ruben
boosted
Hey, those of you on mstdn.social - @stux runs this server and it's literally just him. You may not see his Announcements.
He's short a few hundred euro's on the server bills this month.
Please - contribute to help cover your costs.
This is not a big company service. It's not a Twitter or Facebook. It's costing a person money for you to use.
Please - pay some money to cover your costs. It's the fair thing to do.
Thank you.
Info on how to donate: https://mstdn.social/about
Ruben
boosted
Ruben
boosted
Vrijdag volg dag! 👇🏼 🥳 👣
Alleen plaats ik nu zelf hier geen personen die leuk zijn om te volgen, maar hoop ik dat jullie mij personen doorgeven waarvan je denkt dat ik die wel zou willen volgen.
Mijn bio is een goed begin 📖
Ik ben benieuwd. 🖖🏼 👋🏼
Ruben
boosted
Chest & Abs
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg (88lbs) x 10 reps
4. 45kg (99lbs) x 6 reps
5. 47,5kg (104lbs) x 3 reps
Smith Machine Chest Presses:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg (176lbs) x 7 reps
4. 80kg x 5 reps
Smith Machine Incline Presses:
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 5 reps
Incline Dumbbell Flyes:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 12 reps
4. 17,5kg (38lbs) x 10 reps
MTS Crunches:
1. 45kg x 40 reps
2. 65kg x 30 reps
3. 85kg (187lbs) x 25 reps
4. 105kg (231lbs) x 20 reps
5. 125kg (275lbs) x 15 reps
Cable Crunches:
1. 42,5kg x 20 reps
2. 42,5kg x 20 reps
3. 50kg (110lbs) x 15 reps
4. 50kg x 15 reps
#blog #bodybuilding #fitness
Ruben
boosted
Ruben
boosted
Iemand nog een gratis cursus Excel?
Ruben
boosted
Google pulls the plug on uBlock Origin
Solution: Firefox + uBlock Origin 😉🤟
https://tuta.com/blog/best-private-browsers
Here's the latest news: https://www.windowscentral.com/software-apps/browsing/google-pulls-the-plug-on-ublock-origin
Ruben
boosted
Ruben
boosted
🎨 Street art brengt onze stad tot leven. Wat begon als illegale vorm van expressie groeide uit tot een kunstvorm. We nemen je mee in de geschiedenis van de Amsterdamse straatkunst.
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:
