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
@Shadedlady @stux Stux ontwaakt altijd iets later dan de sterfelijke mens, maar dan is hij ook meteen vol in bedrijf. 😜
@Shadedlady Zal aan je Instance liggen.
Ruben
boosted
Ruben
boosted
At Proton, your voice matters.
All of your feedback – be it on social media, in support tickets, on our UserVoice forum, or in user interviews – guides our development.
In recent months we’ve added 38 of the most requested improvements and #productivity features to #ProtonMail and #ProtonCalendar.
This includes:
🧲Attachment previews
🔍Event search in Proton Calendar
🎉Public holidays in Proton Calendar
➕ Discover many more on our blog: https://proton.me/blog/mail-calendar-improvements-2023
Legs & Calfs
(taking it easy on the lower back)
Incline Leg Presses (pyramid system):
1. 50kg x 30 reps
2. 150kg x 20 reps
3. 250kg x 15 reps
4. 350kg x 10 reps
5. 400kg x 10 reps
6. 400kg x 8 reps
7. 400kg x 6 reps
8. 350kg x 10 reps
9. 300kg x 12 reps
10. 300kg x 10 reps
11. 300kg x 10 reps
12. 250kg x 10 reps
Iso Lateral Leg Extensions:
1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 10 reps
5. 30kg x 10 reps
6. 35kg x 10 reps
7. 35kg x 8 reps
8. 35kg x 8 reps
Seated Calf Machine:
1. 30kg x 30 reps
2. 40kg x 25 reps
3. 50kg x 18 reps
4. 50kg x 15 reps
LF Calf Extensions:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 18 reps
4. 75kg x 15 reps
Horizontal Toe Presses:
1. 45kg x 20 reps
2. 55kg x 18 reps
3. 65kg x 15 reps
4. 75kg x 15 reps
Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness
Ruben
boosted
Time for an #introduction
I'm John and quite new to the #fediverse but this feels like how the internet was back in the 90's and I love it.
My partner is not on #mastodon but we've been together for over 2 decades. We have 2 high energy girls that are delightfully weird.
I love #fitness and I have been a #powerlifter for over 10 years with various success.
I am a #FunctionalProgrammer and write #ReasonML #OCaml at Ahrefs.
I'm 1 half of the duo that made GitKraken and was the VPoE at Qwick
@TheGymNerd True though.
@TheGymNerd You look great! Keep up the hard work!. 💪
@TheGymNerd I just like to go all the way. I don't get no satisfaction out of it if I don't push myself. The feeling afterward is priceless.☺️
@osfast Je hebt gelijk. Beetje structuur opbouwen. Hopelijk bevalt de nieuwe baan je goed.
Ruben
boosted
There is nothing like the magic of northernlights in the midst of the forest. The sky is alive with green flowing light with the stars twinkling through. #candlelake, #northernlights, #saskatchewan, #canada, #BorealForest
@osfast Goedemorgen Oscar, je bent er vroeg bij vanochtend. ☕
@TheGymNerd I work out 4-5 times a week, so 1 or 2 muscle-groups will be attacked twice a week.
@TheGymNerd Those are only four exercises.
@mbootsman Ik gebruik Protonmail en Tutanota.
Ruben
boosted
Amsterdamse dak- en thuislozen kunnen vanaf vanavond een aantal dagen overnachten in de winterkoudeopvang 🛌.
📍 Zij kunnen zich melden op de Jan van Galenstraat bij de screeningsbalie Bijzondere Doelgroepen, of direct bij de Transformatorweg 6.
➡️ https://www.amsterdam.nl/nieuws/nieuwsoverzicht/winterkoudeopvang/
Ruben
boosted
Google Chrome will make it much harder for ad blockers. 😤
This is the final drop, it needed to make everyone switch to a more private solution! 🥳🔒
Check our recommendations! 👇
https://tuta.com/blog/best-private-browsers
Shoulders, Hamstrings, Abs & Lower Back
Overhead Dumbbell Presses:
1. 15kg x 30 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 25kg x 8 reps
Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kgbx 10 reps
Seated OverheadbBarbell Press:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 6 reps
4. 50kg x 6 reps
Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 10 reps
Lying Leg Curls:
1. 25kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 12 reps
4. 62kg x 6 reps
Machine Hack Standing Leg Curls L/R:
1. 10kg x 10 reps
2. 10kg x 10 reps
3. 15kg x 10 reps
4. 20kg x 10 reps
Seated Leg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 10 reps
MTS Abdominal Crunch:
1. 75kg x 30 reps
2. 85kg x 20 reps
3. 95kg x 20 reps
4. 105kg x 15 reps
Hanging Reversed Crunches:
15, 15, 12 & 10 reps
Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness
Ruben
boosted
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
