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 very through blog on the use of #opensource #technology on at #DevFest Mauritius 2023 https://www.linkedin.com/pulse/summary-my-presentation-devfest-mauritius-2023-php-suse-ish-sookun-txc9f
Back, Posterior Delts & Abs
Pullups:
4 x 10 reps
Bend Over Row:
1. 25kg x 15 reps
2. 35kg x 12 reps
3. 45kg x 10 reps
4. 55kg x 6 reps
Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 18 reps
3. 47kg x 15 reps
4. 54kg x 12 reps
Machine Hack Bend over Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 6 reps
Iso Lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 100kg x 8 reps
Supinatted grio Iso Lateral Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 6 reps
Reversed Cable Crossover:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps
Reversed Machine Flyes:
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 10 reps
4. 30kg x 8 reps
Cable Crunches:
1. 40kg x 40 reps
2. 42,5kg x 30 reps
3. 45kg x 20 reps
4. 47,5kg x 15 reps
MTS Crunches:
1. 75kg x 30 reps
2. 85kg x 20 reps
3. 95kg x 15 reps
4. 105kg x 10 reps
#blog #Bodybuilding #Fitness
@HeyLaiverd Goedemorgen Anja.
Ruben
boosted
Encryption matters. 😎 Happy to support:
https://www.globalencryption.org/2023/10/global-encryption-day-2023-statement/
Ruben
boosted
Is mijn mind nu zo dirty of zijn dit wellicht ongelukkig gekozen woorden van Hema? 🙈
Mevrouw Cruyff houdt wel van een goede beurt. 😳
@ErikSchouten73 Alles was vannacht verduisterd.
@Wandelstock Is dat voor 2024?
Shoulders & Legs
Overhead Dumbbel Presses:
1. 10kg x 40 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg x 8 reps
Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 8 reps
Machine Hack Overhead Presses:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 8 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 12 reps
4. 45kg x 10 reps
ATX Leg Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 6 reps
Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps
Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 8 reps
Leg Extensions:
1. 32kg x 15 reps
2. 47kg x 12 reps
3. 62kg x 10 reps
4. 78kg x 8 reps
Hack Squats:
1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg x 10 reps
4. MW+60kg x 10 reps
5. MW+80kg x 8 reps
Panatta Leg Press:
1.. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 15 reps
4. 200kg x 10 reps
Smith Machine Squats:
1. 50kg x 10 reps
2. 70kg x 10 reps
3. 90kg x 8 reps
4. 100kg x 6 reps
Bodyweight Standing Calf Raises:
300 reps
#blog #Bodybuilding #bodybuilding #Fitness #fitness
Ruben
boosted
28 October 1934 | Dutch Jewish girl, Esther Louise Pachter, was born in Amsterdam.
She was deported to Auschwitz from Westerbork in October 1942. She was murdered in a gas chamber after arrival selection.
#Auschwitz #Birkenau #Holocaust #Shoah #Jews #history #histodons #Nazis #Germany #NeverForget #ww2 #Memorial #Remember #memory #otd #facts #girl #Netherlands #Amsterdam
Ruben
boosted
🏳️🌈🖖🏽
I don’t know the answer to many of the world’s great problems. But have they tried diverting all power to the forward array? That worked for us often.
@bmacDonald94 Magnificent!
Ruben
boosted
New #Mastodon for Android update comes with lists and a reworked home tab. We won't stop until it's the best social media app on Android!
https://blog.joinmastodon.org/2023/10/mastodon-for-android-update/
@BramMeehan Awesome Panorama!
Ruben
boosted
@riversidebryan Woke up one year younger...
Ruben
boosted
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
