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
Chest & Shoulders.
Incline Bench Press:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
5. 80kg x 4 reps
Flat Bench Press:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 8 reps
4. 80kg x 5 reps
5. 90kg x 3 reps
Incline Bench Press (confusion):
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 5 reps
4. 70kg x 3 reps
Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 10 reps
3. 27,5kg x 7 reps
4. 27,5kg x 7 reps
Seated Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 9kg x 12 repa
4. 10kg x 10 reps
Overhead Dumbbell Presses:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 10 reps
Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 20 reps
3. 25kg x 15 reps
4. 30kg x 10 reps
10 minutes of lower back stretching.
#blog #Bodybuilding #Fitness
Ruben
boosted
Time for the #SecretSciFiNetwork #Midjourney #WritingPrompt for 11/06/23!
Write a 480-ish character #SciFi story about this AI generated image.
Ruben
boosted
Today is a tough day, and we'd like to thank everyone for the outpouring of support and insightful questions.
We're keeping a log of questions and concerns, will be sharing more answers as we have them.
Keep in mind:
The Matrix spec is the beating heart of the ecosystem. It is under an open source license, and subject to open governance that's slated to become more open when we elect our first Governing Board next year.
#Matrix is bigger than any one or two projects.
Ruben
boosted
🚩🚩🚩 Big Announcement Tomorrow! 🚩🚩🚩
@osfast Dat is een goed bericht Oscar. Proficiat!
Ruben
boosted
Back, Abs & Lower Back.
High Rep Lat Pulldown:
1. 40kg x 50 reps
2. 47kg x 40 reps
3. 55kg x 30 reps
4. 62kg x 20 reps
Overhead Pulldown:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
4. 62kg x 7 reps
DRAX Row:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps
Iso Lateral High Row:
1. 40kg x 20 reps
2. 60kg x 18 reps
3. 80kg x 15 reps
4. 90kg x 10 reps
Duo Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg x 8 reps
MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 70kg x 8 reps
Supersets Hyper Extensions & Hanging ReversedbCrunches:
1. 10 & 20 reps
3. 10 & 20 reps
3. 10 & 18 reps
4. 10 & 15 reps
Superman L/R:
4x10 reps
Roman Chair Knee ups:
15, 15, 10 & 10 reps
Stretching of the Lower Back:
10 minutes
#blog #Bodybuilding #Fitness
@HeyLaiverd Hoofddoekje op?
Ruben
boosted
Now re-watching the entire story from the very beginning: Twin Peaks season 1 and 2, the extended edition of Fire Walk With Me (incorporating The Missing Pieces), and Twin Peaks: The Return.
It's great to be home.
#davidlynch #TwinPeaks
Separating facts from fiction on Social Media in times of conflict.
Ruben
boosted
Many think that passwords with random characters are more secure.
Truth is: "four random common words" make the best password - secure and easy to remembers! 🔒
What is your password strategy?
Here are more facts about passwords and security: 👇
https://tutanota.com/blog/posts/how-create-strong-password
Ruben
boosted
The threat to e2ee is global & coordinated.
Australia's considering new tech regs. Australia's AG committed to protecting privacy. But their eSafety Commissioner is **rejecting draft language because it doesn't enable mass scanning & backdoors.**
This needs way more attention👇
https://www.accessnow.org/press-release/joint-letter-australia-encryption-online-safety-codes/
Ruben
boosted
I love SciFi-Sunday on Paramount channel. Binching on Star Trek TV-series.
Ruben
boosted
We moved to Mastodon late last year, and quickly became big fans. This is one of the reasons we set up #FediBookFair, to help #authors and #publishers to market their books.
We've also set up a Mastodon server for #IndieAuthors. If you know an author that would like to be here but thinks it's too complex, give them our details. We'll help them get set up - for free.
Invite link for our server: https://social.authorhelp.uk/invite/7zPWqSuc
Ruben
boosted
💪 Being courageous means having the bravery to attend medical appointments when needed.
Therefore, men:
❗️ Be a role model
❗️ Get screened
❗️ Spread the news
❗️ Save lives
https://nitter.cz/search?q=%23Movember
https://nitter.cz/search?q=%23EUCanBeatCancer
🐦🔗: https://nitter.cz/EPPGroup/status/1721135366458036348#m
[2023-11-05 12:00 UTC]
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
