Ruben @sergeant@social.cleverlibre.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
@bomkatt You can also put two solid chairs with their backs towaed each other with you in between. Then lean both underarms on the chairs and retract your 'landing gear'. Then squeeze your abs as hard as you can while you lift your knees towards your chest. Pull them as far up as you can. That's how I did it during lockdown.
@HeyLaiverd Dekt jouw gegevens af? Maar, maar, hoe moeten we dan onszelf dan bij jou op de koffie vragen? 🤪
@HeyLaiverd Je zou er ook elke 500 km een stel nieuwe knieën bij moeten krijgen.
@Shadedlady Meestal synthetisch.
@bomkatt You could always try Hanging Reversed Crunches. Instead of moving your upper body toward your pelvis, you reverse the motion by moving your lower body/legs up to your chest. That way you'll be able to keep your neck in a neutral position.
@HeyLaiverd Dat flikken ze altijd! Niet alleen PostNL, maar ook de conculega's van DHL enzovoort. Ze melden het aan als afgeleverd, zodat het in hun administratie en statistieken altijd klopt, maar ze komen vaak pas 1-3 dagen later.
Stelletje ratten!
@HeyLaiverd Ik kende een echte duurloper, die kocht elke 500 km een nieuw setje.
Ruben
boosted
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@bazkie I think he knows shit and only boosting his ego.
@bazkie Well, not entirely. I perform a full range of motion (ROM), which is much harder. I go all the way down untill my knees touch my chest. More benefit with less weight.
@HeyLaiverd Body Mass Index is niet eens effectief om een vetpercentage te bepalen. Dat kun je beter doen met een 3- of 4 puntsmeting.
This guy beat me to the Leg Press this morning, only to boost his ego.
He collected all the plates he could find and started doing...well he barely moved.
@osfast Ik haat dat soort mensen! 😡
Ruben
boosted
Wat de ander denkt
dat jij denkt
denkt hij zelf
Weet het niet alleen
voel het ook
Quads & Abs
quats:
1. 20kg x 20 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 8 reps
5. 120kg x 6 reps
6. 130kg x 4 reps
Linear Hack Squat:
1. 80kg x 15 reps
2. 120kg x 10 reps
3. 160kg x 8 reps
4. 180kg x 6 reps
LF Seated Leg Press:
1. 50kg x 15 reps
2. 80kg x 10 reps
3. 102,5kg x 10 reps
4. 125kg x 8 reps
LF Abdominal Machine:
1. 42,5kg x 40 reps
2. 65kg x 30 reps
3. 80kg x 20 reps
4. 80kg x 20 reps
Hammerstrength Abdominal Crunches:
1. 10kg x 20 reps
2. 20kg x 20 reps
3. 30kg x 10 reps
4. 30kg x 10 reps
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
