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
Momenteel is er een probleem met Mastodon-accounts die zijn gehackt, het gaat om om accounts die wel eens gebruik hebben gemaakt van de tool Masochist. Dat is een tool die oa lijstjes maak met wie met jou het meeste interactie heeft en zo. We zijn nu aan het uitzoeken welke acties nodig zijn. Meer info volgt.
Ruben
boosted
@GeekSusie@mastodon.world Those are the weak of heart.
I love your posts. They're very diverse.
@Shadedlady Wat...is dat...? 😨
Ruben
boosted
Migration successful. I am no longer in an instance that is willing to federate with #Meta #Threads
Those who trust Meta and are using Mastodon, I don't know what to say to you.
We already know what this cooperation is capable of and I am not waiting to see what happens with my own eyes. Thank you next, @mammoth
@SunnyDays I'll just work. 😁
Abs, Chest & Deltoids
Hanging (rings) Reversed Crunches:
30, 20, 15 & 10 reps
MTS Crunches:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 12 reps
Iso-Lateral Bench Press (seated):
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 6 reps
LF Chest Press:
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 6 reps
Flat Dumbbell Presses:
1. 20kg x 10 reps
2. 25kg x 10 reps
3. 30kg x 7 reps
4. 32,5kg x 6 reps
Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 12 reps
3. 60kg x 8 reps
4. 65kg x 6 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
LF Shoulder Press:
1. 25kg x 15 reps
2. 35kg x 12 reps
3. 45kg x 6 reps
4. 45kg x 6 reps
Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness
@Shadedlady Ligt misschien niet aan die zak met voeding. Ze is misschien nog niet helemaal hersteld van haar maagvirus. Wellicht is de eetlust nog niet optimaal.
Ruben
boosted
Ruben
boosted
Shout out to fellow shift workers , emergency services and anyone else working around the clock at this time of year. Hope your shift goes quickly and quietly #JoinIn
@HeyLaiverd Lekker snacken. 😋
Bodybuilding
@TheGymNerd Looking great! 💪
Ruben
boosted
Are you already fed up with Christmas carols?
Here's a hilarious one that will make you smile. 😂
Happy holidays and happy encrypting! 🔒
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
