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
Back & Posterior Delts
Barbell Row:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
Duo Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg x 10 reps
Machine Hack Bend over Row:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps
Iso Lateral High Row:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 80kg x 15 reps
4. 100kg x 8 reps
Wide grip Cable Row:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps
Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 50kg x 18 reps
3. 60kg x 14 reps
4. 70kg x 10 reps
Reversed Cable Crossover:
1. 5kg x 25 reps
2. 7,5kg x 20 reps
3. 10kg x 15 reps
4. 10kg x 10 reps
Machine Reversed Flyes:
1. 10kg x 15 reps
2. 10kg x 15 reps
3. 15kg x 10 reps
4. 15kg x 10 reps
Reversed Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
Lower Back:
Superman L/R 4x10 reps
Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness
Ruben
boosted
Als mannen zich met de seksualiteit van vrouwen gaan bemoeien gaat het altijd mis. Dude, je snapt níks van abortus, intimidatie, of verkrachting. Want het overkomt je niet. Je weet wat het is maar niet hoe het voelt. Dus hou gewoon je kop en geloof wat ze zegt. Niet oordelen, niet mansplainen.
Ruben
boosted
Choose your flavor: Tumbleweed/Leap with zypper; or MicroOS with transactional-update. DNF is an option too! Visit get.opensuse.org #Linux #Tumbleweed #Leap #MicroOS #opensource #Geeko
Ruben
boosted
7 ways the Earth has changed from ancient to modern times
From the length of a day to the amount of solar energy received, the Earth sure has changed impressively over its history.
Enjoy what we've got while we've got it!
Ruben
boosted
Q: What's a light-year?
A: One-third less calories than a regular year.
@StroomAfwaarts Bij mij in de wijk nog even een stoeprandje meegepakt, maar verder niets aan de hand.
Ruben
boosted
🏳️🌈🖖🏽
@Skepticat What does the Groundhog say? 😉
@osfast Nog nooit van mijn leven iemand een tikkie gestuurd.
@Shadedlady Heerst blijkbaar diarree in Utrecht.
@martijn Leek het wel een beetje op. 😝
Shoulders, Legs & Calfs
(no belt or bandages)
Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 30 reps
3. 20kg x 15 reps
4. 25kg x 6 reps
Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 10 reps
3. 15kg x 10 reps
4. 17,5kg x 6 reps
Machine Hack Overhead Presses:
1. 25kg x 20 reps
2. 35kg x 15 reps
3. 45kg x 10 reps
4. 55kg x 6 reps
Machine Laterals:
1. 15kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 12 reps
4. 35kg x 6 reps
Lying Leg Curls:
1. 25kg x 30 reps
2. 40kg x 15 reps
3. 55kg x 10 reps
4. 55kg x 6 reps
Seated Leg Curls:
1. 40kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg x 6 reps
Panatta Leg Presses:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 12 reps
4. 200kg x 10 reps
5. 250kg x 8 reps
Hack Squat:
1. MW x 10 reps
2. MW+20kg x 10 reps
3. MW+40kg x 10 reps
4. MW+60kg x 8 reps
5. MW+80kg x 6 reps
Incline Leg Press:
1. 150kg x 15 reps
2. 250kg x 15 reps
3. 350kg x 10 reps
4. 400kg x 8 reps
Bodyweight Standing Calf Raises:
300 reps
Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness
Ruben
boosted
What do you call the cleavage between breast implants? Silicon Valley.
Ruben
boosted
Signal Tip van de week! 💡
Een beeld zegt meer dan 1000 woorden...
Maar je kunt in Signal ook gemakkelijk tekst toevoegen op foto's en afbeeldingen
Ken jij alle opties al? 🧐
#signal #signalapp #signalmessenger #privacy #tip #tips #apps #tech
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
