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
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Ruben
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🌳 Wist je dat meer dan de helft van de openbare ruimte in onze stad uit groen bestaat? En dat bijna iedereen op minder dan 1️⃣0️⃣ minuten wandelen 🚶♀️ van een park of plantsoen woont? Ontdek hier hoeveel groen we hebben.
➡️ https://www.amsterdam.nl/nieuws/nieuwsoverzicht/hoeveel-groen/
@madam__mayhem Yeah, pump them quads hun'! 💪
Ruben
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Ruben
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Ruben
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Support Matrix | The Matrix.org Foundation https://donorbox.org/keep-matrix-exciting
I just supported @matrix. I have been using this for years for my family, with customers, and now also professionally at @nato
Ruben
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You know it's cold when the ticket machines are wearing parkas.
@GeekSusie@mastodon.world Chiropractor
Ruben
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Showing your government ID before you can use various websites will soon be an inescapable part of the internet experience. Porn is at the forefront of regulations but social media is also being targeted.
It’s really amazing to me that instead of Federal regulations each US state is going to have some inconsistent set of rules around when and how people should prove their age before accessing a website. Expect more data breaches with spicy outcomes in the future.
@jeroen94704 Can't you just assasinate them? Way more practical.
@Shadedlady Zit je ook niet mee he?
Ruben
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Time it takes for a hacker to brute force your password.
Good to know: Tuta Mail checks your password upon signup and makes sure it's strong enough.
Secure your emails now: https://app.tuta.com/signup
Of course, we also support 2FA on all devices.
Stay secure! 😍
Ruben
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The full trailer for Zack Snyder’s Rebel Moon Part 2: The Scargiver is here
"Their nightmare is us fighting together to defend something we love."
@BeAware
People on 'social' media seem to be de-socialized.
Anterior & Lateral Deltoids, Hamstrings
Overhead Dumbbell Presses:
1. 15kg x 30 reps
2. 20kg x 20 reps
3. 25kg x 8 reps
4. 25kg x 6 reps
Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 12 reps
4. 15kg x 10 reps
Overhead Barbell Presses:
1.. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 45kg x 6 reps
Iso Lateral Lying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 10 reps
5. 30kg x 6 reps
6. (bonus) 20kg x 6 - n2 seconds- squeezes
Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 10 reps
3. 75kg x 10 reps
4. 95kg x 6 reps
5. (bonus) 35kg x 8 -3 seconds- squeezes
6. (bonus) 35kg x 8 - 3 seconds- squeezes
Lying Leg Curls:
1. 20kg x 10 -3 seconds- squeezes
2. 25kg x 10 -3 seconds- squeezes
3. 32kg x 8 -3 seconds- squeezes
Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness
@Shadedlady Klinkt als een quiz.
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
