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
From #archlinux to #windows the Tuta desktop app runs great on every operating system under the sun! 🌍
If you aren't already using it, you can download it for free! Access your emails, calendar, and contacts securely without needing to open a new browser tab. 🔒
What is your favorite OS and what gets you excited about it? 💻
#privacy #email #encryption #opensource #macos #linux
Chest & Triceps
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 12 reps
4. 45kg x 8 reps
Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 15 reps
4. 27,5kg x 10 reps
Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 4 reps
4. 70kg x 6 reps
Machine Flyes:
1. 30kg x 15 reps
2. 35kg x 15 reps
3. 42,5kg x 8 reps
4. 42,5kg x 7 reps
Scull Crushers:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 25kgbx 15 reps
4. 25kg x 10 reps
Cable Triceps Extensions:
1. 10 kg x 25 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 10 reps
#blog #Bodybuilding #Fitness
@trinsec @knuppelbeer Het is een tikkeltje extreem inderdaad. Mij benieuwen wat de 'winter' brengt.
@trinsec @knuppelbeer De herfst is het enige seizoen dat klopt in Nederland.
Ruben
boosted
Ruben
boosted
I'm not saying I'm old, but my age and the number of trips to the toilet during the night are the same number.
Ruben
boosted
Really proud of Signal, of this piece, and so happy to help lead an organization willing to be honest about what others hide: the incredible cost of developing consumer tech, and why it’s so hard (but rewarding!) to build tech that doesn’t rely on monetizing surveillance.
Ruben
boosted
Nieuwe blogpost online! #Linux in de #klas, werkt gewoon 😃
https://eerlijkdigitaalonderwijs.nl/linux-in-de-klas-werkt-gewoon/
#onderwijs #opensource #chromebook
Ruben
boosted
#Linux op de middelbare school in plaats van de voorgeschreven #Chromebook? Dat kan gewoon. Als gevolg meer privacy, minder leveranciersafhankelijkheid en een langere levensduur van apparatuur. Lees de blogpost van Dennis Penings uit de praktijk https://eerlijkdigitaalonderwijs.nl/linux-in-de-klas-werkt-gewoon/ #CEDO #Onderwijs @CEDO #EerlijkDigitaalOnderwijs
Back, Rear Delts & Abs
Pullups:
20, 12, 6 & 6 reps
Incline Lying Dumbbell Row:
1. 20kg x 15 reps
2. 20kg x 10 reps
3. 22,5kg x 8 reps
4. 22,5kg x 10 reps
Iso Lateral Front Pulldown:
1. 40kg x 15 reps
2. 60kg x 14 reps
3. 80kgbx 10 reps
4. 100kg x 6 reps
Lat Pulldown:
1. 50lg x 15 reps
2. 70kg x 10 reps
3. 90kg x 6 reps
4. 90kg x 6 reps
DRAX Row:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps
Overhead Pulldown (supinated):
1. 32kg x 15 reps
2. 40kg x 14 reps
3. 47kg x 10 reps
4. 55kg x 8 reps
Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 40kg x 10 reps
Reversed Machine Flyes:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 20kg x 10 reps
Hanging ReversedbCrunches (rings):
25, 20, 15 & 10 reps
Cable Crumches:
1. 41,25kg x 25 reps
2. 43,75kg x 20 reps
3. 46,25kg x 20 reps
4. 48,75kg x 15 reps
Superman L/R:
4x10
Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness
@ritviksharma If you like crime, yes.
@ErikSchouten73 @sinterklaas Lopen er 😜 hier nog 18 miljoen.
Ruben
boosted
Ruben
boosted
This is the one that started it all.
In this issue of the #ProtonPrivacyReadingList, we recommend Shoshana Zuboff's “The Age of Surveillance Capitalism”: https://publicaffairsbooks.com/titles/shoshana-zuboff/the-age-of-surveillance-capitalism/9781610395694/ .
This book gave the world new vocabulary to understand how tech monopolies have changed the very nature of the relationship between businesses and customers online.
Legs
Lying Leg Curls:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 8 reps
Leg Extensions:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps
Leg Presses:
1. 50kg x 30 reps
2. 150kg x 20 reps
3. 250kg x 10 reps
4. 350kg x 10 reps
Seated Leg Curls:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 105kg x 6 reps
Horizintal LegbPress (stack):
1. 65kg x 20 reps
2. 85kg x 15 reps
3. 105kg x 10 reps
4. 125kg x 10 reps
Leg Extensions (again):
1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 12 reps
4. 95kg x 10 reps
Toe (lag) Presses:
1. 45kg x 25 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 15 reps
LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 15 reps
Lower Back Stretches:
10 minutes
2 x 30 minutes of Steady State Cardio.
#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
