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
Instead of putting on a costume, how about ghosting Big Tech? 👻
Upper Legs only.
Seated Leg Curls:
1. 32kg x 30 reps
2. 47kg x 20 reps
3. 62kg (136lbs) x 15 reps
4. 78kg (171lbs) x 6 reps
Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 10 reps
3. 47kg x 8 reps
4. 55kg (121lbs) x 6 reps
Light weight Back Squats:
1. 20kg x 20 reps
2. 20kg x 20 reps
3. 40kg x 10 reps
4. 60kg x 10 reps
5. 80kg (176lbs) x 8 reps
6. 100kg (220lbs) x 6 reps
Incline Leg Press;
1. 150kg x 20 reps
2. 250kg x 15 reps
3. 350kg (771lbs) x 10 reps
4. 350kg x 10 reps
Bodyweight Sissy Squat:
20, 15, 10 & 6 reps
Stretching:
10 minutes
#blog #bodybuilding #fitness
Ruben
boosted
Sharing is caring.*
*) Sharing user data with Big Tech is careless, though.
Swiss made #privacy phone.
https://www.apostrophy.ch/
Ruben
boosted
What is your favorite hashtag to follow on Mastodon? #️⃣👀
Reply with something like:
"My favorite hashtag to follow on Mastodon is ____________"
So that others can boost it! 
Ruben
boosted
Ruben
boosted
To celebrate our partnership with Apostrophy, we’re giving away ten (yes, 10!) Punkt MC02 privacy smartphones: https://threema.ch/bp/apostrophy
Shoulders, Calfs & Cardio
Overhead Dumbbell Press:
1. 20kg x 20 reps
2. 25kg x 14 reps
3. 30kg (66lbs) x 6 reps
Dumbbell Laterals:
1. 10kg x 15 reps
2. 15kg x 10 reps
3. 20kg (44lbs) x 6 reps
Dumbbell Shrugs:
1. 35kg x 10 reps
2. 50kg (110lbs) x 10 reps
3. 50kg x 10 reps
Supersets MTS Shoulder Press & Machine Reversed Flyes:
1. 80kg x 15 reps + 15kg x 15 reps
2.. 100kg x 10 reps + 25kg x 10 reps
3. 120kg (264lbs) x 6 reps + 35kg (77lbs) x 6 reps
Machinne Laterals:
1. 25kg x 15 reps
2. 35kg x 12 reps
3. 45kg (99lbs) x 8 reps
Reversed CablenCrossover:
1. 5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg (27lbs) x 10 reps
Seated Calf Raises (plates):
1. 35kg x 20 reps
2. 50kg x 20 reps
3. 65kg (143lbs) x 15 reps
LF Calf Extensions:
1. 75kg x 20 reps
2. 95kg x 18 reps
3. 115kg (253lbs) x 15 reps
Bodyweight Standing Calf Raises:
100 reps
Uphill Cardio:
30 minutes
#blog #bodybuilding #fitness
Nieuw doelwit Israel biedt zich aan.
Ruben
boosted
Ruben
boosted
A little morning art, because "work from home" is a suggestion
#ai #art #StableDiffusion #autumn
Chest, Abs & Cardio
Incline Bench Press:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 10 reps
5. 80kg (176lbs) x 5 reps
Flat Bench Press:
1. 60kg x 10 reps
2. 70kg x 8 reps
3. 80kg (176lbs) x 4 reps
4. 80kg x 3 reps
Incline Dumbbell Press:
1. 20kg x 20 reps
2. 25kg x 10 reps
3. 30kg (66lbs) x 8 reps
4. 32,5kg (71lbs) x 5 reps
Flat Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 8 reps
Hanging Reversed Crunches:
20, 15, 10 & 10 reps (10 seconds rest in between)
Weighted(plate) Crunches:
1. 10kg x 30 reps
2. 15kg (33lbs) x 20 reps
3. 15kg x 20 reps
4. 15kg x 20 reps
Uphill Cardio:
30 minutes
#blog #bodybuilding #fitness
Ruben
boosted
Sunday Vibe - Back & Cardio
Pullups:
10, 10, 10 & 8 reps
Barbell Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg (132lbs) x 10 reps
4. 60kg x 8 reps
Dumbbell Pullover:
1. 20kg x 15 reps
2. 22,5kg x 15 reps
3. 25kg x 12 reps
4. 27,5kg (60lbs) x 10 reps
Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg (136lbs) x 8 reps
Iso-lateral High Row:
1. 50kg x 15 reps
2. 70kg x 15 reps
3. 90kg (198lbs) x 10 reps
4. 90kg x 8 reps
Hip Thrusts:
60kg x 10, 10 & 10 reps
Superman - alternating L/ R:
3 x 10 seconds
Uphill Cardio:
30 minutes
#blog #bodybuilding #fitness
Ruben
boosted
#photography #blackandwhitephotography #streetart #murals
Les jours du cinéma passés-Days of Film Past-Días del pasado cinematográfico-過去の映画の日々-Tage der Filmvergangenheit
Ruben
boosted
40 years later, The Terminator still shapes our view of AI
The film has an outsize influence on the existential danger of AI.
https://arstechnica.com/ai/2024/10/40-years-later-the-terminator-still-shapes-our-view-of-ai/?utm_brand=arstechnica&utm_social-type=owned&utm_source=mastodon&utm_medium=social
Ruben
boosted
#photography #blackandwhitephotography #monochrome #trees #climatechange
Sabiduría de los siglos-時代の知恵-Wisdom of the Ages-Weisheit der Zeitalter-La sagesse des âges
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:
