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
@osfast Ik wens je veel wijsheid en zelfbeheersing toe.
Laat je niet door emotie verleiden tot verwijtende opmerkingen en beschuldigingen.
Ruben
boosted
Afstand Amsterdam - Dwingeloo: 112 kilometer. Afstand Amsterdam - Dwingeloo 1: ca. 10 triljoen kilometer (10¹⁹ km).
Het sterrenstelsel Dwingeloo 1 werd in 1996 ontdekt met de Dwingeloo telescoop, verstopt achter stof in het vlak van de Melkweg. Het sterrenstelsel is maar vier keer verder dan de Andromedanevel, relatief dichtbij dus. Het kleinere stelsel Dwingeloo 2 werd ontdekt met de radiotelescopen in Westerbork.
Ruben
boosted
Catching up with Foundation S2 as the Second Crisis unfolds
The second season has faster pacing, more linear storytelling, and bits of levity.
Hamstrings, Calfs & Cardio
Stiff Leg Dumbbell Deadlifts:
1. 2x20kg x 20 reps
2. 2x25kg x 15 reps
3. 2x30kg x 10 reps
4. 2x35kg x 10 reps
ARX Lying Leg Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 8 reps
4. 25kg x 8 reps
Iso Lateral Lying Leg Curls:
1. 20kg x 10 reps
2. 20kg x 10 reps
3. 25kg x 8 reps
4. 25kg x 8 reps
Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 75kg x 8 reps
Smith Machine StandingbCalf Raises:
BW + 30kg x 300 reps
Treadmill inclination at 12%:
20 minutes
#blog #Bodybuilding #Fitness
Ruben
boosted
Zouden jullie willen helpen om ons account wat zichtbaarheid te geven? De telescoop is heel leuk, en de 5000 volgers op platform X waren vast niet alleen maar bots, en 5 hier is echt te weinig. Boost dit bericht, dan schrijven wij vanuit Dwingeloo over al het moois aan de radiosterrenhemel.
Ruben
boosted
Ruben
boosted
Age is just a number. Until it hurts to get out of bed.
@osfast I'm sorry 'bout that.
@osfast Relationship sored?
Ruben
boosted
One more reason to start using @simplelogin to protect the security of your email addresses: https://fosstodon.org/@simplelogin/110458158218590192
Chest, Shhoulders, Triceps, Abs & Cardio
Incline Bench Presses:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 8 reps
5. 80kg x 4 reps
6. 80kg x 5 reps
7. 80kg x 4 reps
8. 70kg x 10 reps
Decline Push ups (feet elevated at 60cm):
20, 15, 14 & 10 reps
Flat Dumbbell Presses:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 30kg x 6 reps
4. 30kg x 6 reps
Flat Dumbbell Flyes:
1. 12,5kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg x 12 reps
4. 22,5kg x 8 reps
Overhead Dumbbell Presses:
1. 12,5kg x 20 reps
2. 17,5kg x 15 reps
3. 22,5kg x 7 reps
Iso Lateral Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 8 reps
Machine Hack Triceps Extensions:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 15 reps
4. 50kg x 10 reps
Rope Triceps Extensions:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
Roman Chair Leg Raises:
15, 10, 10 & 10 reps
Hanging Knee-ups:
10, 10, 10 & 10 reps
LF Abdominal Crunches:
1. 45kg x 30 reps
2. 55kg x 30 reps
3. 65kg x 20 reps
Treadmill at 12% inclination:
25 minutes
#blog #Bodybuilding #Fitness
@Severine Prachtig mooi!
@stux Or 'ex-Twitter' or 'ex-Social' or 'ex-lucrative'.
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
