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
Ruben@mepschen.nextbox.link
Joined Feb 2023
Ruben
boosted
🇳🇱
Ruben
boosted
@osfast
Ken jij dit?
https://www.syncloud.org/
Ruben
boosted
⚡ BREAKING⚡ State-sponsored hackers have been secretly infecting systems in Western countries with #Kapeka malware. 🕵️
But now, cybersecurity experts are on their trail!
Here's everything you need to know about the latest Russian cyberattack: 👉 https://tuta.com/blog/kapeka-malware-russia
Balen! Mijn Nextbox is overleden.
Ruben
boosted
Coffee, Madmin, gym, wank, The Walking Dead, sleep.
Repeat.
Calfs & Quads
Smith Machine Standing Calf Raises:
1. 50kg x 30 reps
2. 70kg x 25 reps
3. 90kg x 15 reps
4. 110kg (242lbs) x 15 reps
LF Calf Extension:
1. 55kg x 20 reps
2. 75kg x 18 reps
3. 85kg x 15 reps
4. 85kg (187lbs) x 15 reps
Seated Calf Raises:
1. 20kg x 15 reps
2. 30kg x 15 reps
3. 40kg x 15 reps
4. 50kg (110lbs) x 15 reps
Reversed Hack Squat:
1. Mw x 15 reps
2. MW + 40kg x 15 reps
3. MW + 60kg x 10 reps
4. MW + 80kg x 10 reps
5. 100kg (220lbs) x 8 reps
6. 120kg (264lbs) x 6 reps
Regular Hack Squat:
1. MW + 20kg x 10 reps
2. MW + 40kg x 10 reps
3. MW + 60kg x 8 reps
4. MW + 80kg(176lbs) x 6 reps
Panata Leg Press:
1. 50kg x 15 reps
2. 100kg x 12 reps
3. 150kg x 10 reps
4. 200kg(440lbs) x 6 reps
Iso-lateral Leg Extension:
1. 20kg x 10 slow reps
2. 20kg x 10 slow reps
3. 30kg (66lbs) x 6 reps
#blog #bodybuilding #fitness
Shoulders & Hamstrings.
(kept it short today)
Overhead Front Barbell Press:
1. 20kg x 30 reps
2. 30kg x 25 reps
3. 40kg x 25 reps
4. 50kg (110lbs) x 10 reps
Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg (33lbs) x 10 reps
MTS Shoulder Press:
1. 50kg x 15 reps
2. 70kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 8 reps
DRAX Lying Leg Curls:
1. 25kg x 20 reps
2. 40kg x 15 reps
3. 55kg x 10 reps
4. 70kg (154lbs) x 6 reps
Seated Leg Curls:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
4. 62kg (136lbs) x 8 reps
#blog #bodybuilding #fitness
Ruben
boosted
Cyberpunk Apartments with a View
#cyberpunk #apartment #city #cityscape #interior #design #midjourney #ai #aiart #aiartwork #aigenerated #architecture #scifi
Feeling fed up and fighting against myself.
No excuses!
Focus on the Pectoralis Minor & Abs.
Incline Bench Press:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg x 12 reps
5. 70kg x 8 reps
6. 75kg x 8 reps
7. 80kg x 6 reps
8. 85kg (187lbs)x 4 reps
9. 85kg x 4 reps
10. 80kg x 6 reps
11. 75kg x 8 reps
12. 70kg x 9 reps
13. 65kg x 10 reps
14. 60kg x 12 reps
Peckdeck Flyes:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 14 reps
4. 55kg (121lbs) x 12 reps
5. 62kg (136lbs) x 10 reps
6. 70kg (154lbs) x 6 reps
LF Abdominal Machine. Each set followed by a 30 seconds Abdominal Vacuum pose:
1. 35kg x 50 reps
2. 45kg x 40 reps
3. 55kg x 30 reps
4. 65kg x (143lbs) x 20 reps
Cable Crunches. Each set followed by a 20 seconds vacuum pose:
1. 42,5kg x 20 reps
2. 45kg x 20 reps
3. 47,5kg (104lbs) x 15 reps
4. 50kg x (110lbs) x 15 reps
#blog #bodybuilding #fitness
Ruben
boosted
Langzaam verdwijnt het asfalt uit Amsterdam. Want beter voor “rainproof”. GVB heeft zich met succes verzet tegen stenen omdat het onderhoud anders te duur zou worden. Andere groeperingen waren minder succesvol in hun verzet. En dit is het resultaat. Bestrating ligt nu al los, terwijl het 15 jaar mee moet kunnen. Nabij CS en NZVBW.
Ruben
boosted
Today's shoutout goes to @GrapheneOS for changing the game in the world of mobile security! 👏 Thank you for enabling so many people to increase their security and privacy when going mobile! 💪 #opensource
Back & Posterior Delts
Pullups:
4 x 10 reps
Iso-lateral Front Pulldown:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x(176Lbs) 8 reps
Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154Lbs) x 8 reps
Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154Lbs) x 8 reps
Iso-Lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 80kg (176Lbs) x 10 reps
4. 90kg (198Lbs) x 8 reps
Overhead Resistance Band Pulldown:
4 x 10 squeezes
Resistance Band Facepull:
4 x 10 reps
Bend Over Barbell Facepull:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg (55Lbs) x 15 reps
4. 30kg (66lbs) x 12 reps
Reversed Dumbbell Flyes:
1. 7kg x 15 reps
2. 8kg x 12 reps
3. 9kg x 10 reps
4. 10kg (22lbs) x 10 reps
#blog #bodybuilding #fitness
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
Ruben@mepschen.nextbox.link
Joined Feb 2023
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