@TheGymNerd mastodon needs more practical, inspirational and visual guys like you!.
Everyone knows #mealprep is key for a successful #died.
I like to keep it simple #tofu & #beans
Even if I don't consider myself a #vegan I find this is the easiest way for me. Easy to store easy to cook. That's enough for 4 meals. Saves me the time of #cooking for the next 3 days.
I don't like the term but I would even consider this as #healthy 😀
Do you have favorite food for a #cut ?
#bodybuilding #fitness #eating #food #muscle #gym #musclefood #gains #weightlossjourney
Old fashioned school house made of books
Dall-e3 AI Art
@TheGymNerd Where from Germany are you?
Back & Posterior Delts
Power grip Pullups (hard squeeze):
10, 8, 6 & 6 squeezes
Ruben (machine hack) Riw:
1. 40kg x 15 reps
2. 40kg x 15 reps
3. 60kg x 15 reps
4. 60kg x 15 reps
Iso Lateral High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 15 reps
4. 100kg x 8 reps
Iso Lateral Low Row:
1. 50kg x 15 reps
2. 70kg x 15 reps
3. 90kg x 8 reps
4. 90kg x 8 reps
Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 15 reps
4. 54kg x 10 reps
Machine Reversed Flyes:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 8 reps
Reversed Cable Crossover:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 12,5kg x 10 reps
4. 12,5kg x 10 reps
Lower Back.
Superman L/R 4x10 sexonds alternating
Stretching:
10 minutes
(fed up)
#blog #Bodybuilding #Fitness
Support Signal by going to signal.org/donate. You can give credit card donations, stock, money from a charitable giving account or donor advised fund (DAF), or cryptocurrency. If you provide an email address when you give (optional!), you’ll receive a tax receipt.
We also happily accept cash and checks if you want your support to be low tech.
#monochrome #photography #winter #snow #blackandwhitephotography
Waiting on Winter - En attendant l'hiver -冬を待っています- Warten auf den Winter - Aspettando l'inverno - Esperando el invierno - Wachten op de winter
We have no investors, no advertisers, nobody breathing down our necks demanding that we compromise on privacy for the sake of the bottom line. Signal is supported by you and your donations.
There are many ways to support Signal. You can donate in the app by going to Settings > Donate.
When you do, you’ll get a badge to display on your profile to show your support. You can also donate for a friend so they can display a badge on their profile.
@bomkatt I skipped it all together.
Gonna give it another try today.
Elon Musk on X antisemitism controversy: “Don’t advertise. Go f*** yourself”
Musk says X advertiser backlash is "going to kill the company."
⏰ Wake-Up Call! ⏰
This Friday, #Google starts mass deleting old #Gmail accounts, but will they also recycle unused email addresses❓
Find out how to stop this:
https://tuta.com/blog/google-deletes-inactive-accounts 💪
Yet, most people are not worried about their unused Gmail being deleted, but annoyed by receiving too many emails. Plus Google is constantly increasing the amount of annoying ads.
If you are one of many ready to leave Google, you can start looking for a private Gmail alternative!
👉 https://tuta.com/gmail-alternative
@Melkmuylle On 'Spy'tify?
🌧️☔ Regenplassen, verstopte putten, ondergelopen kelders… Het is volop herfst en de regenbuien zijn soms heftig.
We moeten de stad voorbereiden op extremer weer. Hoe doen we dat en wat kun jij zelf doen?
➡️https://www.amsterdam.nl/nieuws/nieuwsoverzicht/omgaan-met-water/
@TheGymNerd I love it!
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