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
Ruben
boosted
A favorite for diverse applications, edge, cloud & more; it looks like the #Linux OS market will have a market value increase by 2030, which is driven by its reliability, security & customization. @opensuse is an #opensource player to consider. https://finance.yahoo.com/news/linux-operating-system-market-surpass-123200279.html
@osfast Knap kut als het zo uitpakt.
@jeroen94704
You could incorporate Hyper Extensions to your regimen. I can also recommend 'Supermen', which means you place yourself on hands & knees on the ground and lift your left leg and your right arm (look up a bit). Hold that losition for 10 seconds and then switch to your right leg and left arm, also holding that position for 10 seconds. Then repeat that 4 times. Do this every other day.
Something like show'n on the picture, but hold the position static with lifted arm and leg. It takes some balance so you're also training your neural pathways.
Back, Rear Delts & Cardio.
Supersets Pull ups & Barbell Row:
1. 10 reps & 40kg x 12 reps
2. 10 reps & 50kg x 12 reps
3. 10 reps & 60kg x 10 reps
4. 8 reps & 70kg x 6 reps
T-bar row:
1. 25kg x 15 reps
2. 35kg x 15 reps
3. 45kg x 10 reps
4. 50kg x 8 reps
Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 18 reps
3.. 60kg x 15 reps
4. 70kg x 10 reps
DumbbelnRow R/L:
1. 25kg x 10 reps
2. 30kg x 10 reps
3. 35kg x 8 reps
4. 40kg x 8 reps
Dumbbell Pullover:
1. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 27,5kg x 8 reps
Reversed Dumbbell Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 12 reps
4. 12,5kg x 8 reps
Reversed Cable Crossover:
1. 2,5kg x 25 reps
2. 5kg x 20 reps
3. 7,5kg x 15 reps
4. 7,5kg x 10 reps
Treadmill at 10% inckination:
25 minutes
#blog #Bodybuilding #Fitness
@ScottLucas He's a bit too early to pick up his F16 jets
@osfast Iemand met een graswortel fetish?
Ruben
boosted
Het normaal zo zonnige zuidwesten van de VS krijgt er deze dagen flink van langs. 🌀 Orkaan #Hilary transformeert naar tropische storm en brengt een bak met regen mee. Dus groot risico op overstromingen en aardverschuivingen in het gortdroge gebied.
https://www.nhc.noaa.gov/refresh/graphics_ep4+shtml/085740.shtml?key_messages#contents
'Warrior' opening theme
@janbunte U bedoeld 'koffie'? 😜
Ruben
boosted
Ruben
boosted
Elterwater, between Ambleside and Langdale🚶♂️ #Ambleside #Elterwater #Langdale #Landscape #Countryside #RobinsonRoams
@HeyLaiverd Mogguh Anja.
Ruben
boosted
Dark Sky, Bright Sun
Credits: STS-82 Crew, #NASA
#nature #space #astrophotography
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
