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
R.I.P. David Soul (80) 🙏
Quads & Calfs
Hack Squat:
1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg x 12 reps
4. MW+60kg x 8 reps
5. MW+80kg x 8 reps
6. MW+100kg x 6 reps
Bodyweight Sissy Squats:
30, 20, 15 & 10 reps
Panatta Leg Press:
1. 50kg x 20 reps
2. 100kg x 15 reps
3. 150kg x 12 reps
4. 200kg x 6 reps
Leg Extensions:
1. 35kg x 12 reps
2. 55kg x 12 reps
3. 75kg x 10 reps
4. 95kg x 8 reps
LF Calf Extensions:
1. 45kg x 40 reps
2. 55kg x 20 reps
3. 65kg x 20 reps
4. 75kg x 15 reps
Horizontal (Leg Press) Calf Extensions (stack):
1. 75kg x 20 reps
2. 85kg x 15 reps
3. 95kg x 15 reps
4. 105kg x 15 reps
Seated Calf Raises:
1. 30kg x 20 reps
2. 50kg x 20 reps
3. 70kg x 15 reps
4. 80kg x 15 reps
Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness
Ruben
boosted
@aburtch ironically, the @IceCubesApp does quote posting just fine so I read your post and the one you quoted with ease.
Ruben
boosted
Ok, so I'll let the spouse live another day...
Ruben
boosted
🎵 🎶
I had some dreams
They were clouds in my coffee
Clouds in my coffee, and....
@ErickaSimone Move to #amsterdam . We love black women. 😘
Ruben
boosted
Don’t use in-app web browsers if you care about keeping your passwords private:
“Meta injects special “keylogging” JavaScript onto the website you’re visiting that allows the company to monitor everything you type and tap on, including passwords.”
https://gizmodo.com/meet-link-history-facebook-s-new-way-to-track-the-we-1851134018
@madam__mayhem I'm sorry you're having such tough luck.
@HeyLaiverd Nou, kun je het in ieder geval met een gerust hart weer vies maken.
Ruben
boosted
Together, we raised $732,000 in the 2023 Proton Lifetime Fundraiser! This brings our total contributions to support freedom, privacy, and humanitarian causes to over $2,700,000 in the past six years.
We couldn't do it without you. 💜
More details here: https://proton.me/blog/2023-lifetime-fundraiser-results
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
