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Deltoids & Legs

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 25 reps
3. 20kg x 15 reos
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. 15kg x 10 reps

Iso Lateral Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 70kg x 10 reps
4. 80kg x 10 reps

Machine Seated Laterals:
1. 15kg x 15 reps
2. 25kg x 14 reps
3. 35kg x 10 reps
4. 45kg x6 reps

Lying Leg Curls:
1. 32kg x 25 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 6 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 95kg x 6 reps

Static Backward Dumbbell Lunges L/R:
1. 10kg x 10 reps
2. 17,5kg x 10 reps
3. 20kg x 8 reps
4. 22,5kg x 6 reps

Bodyweight Sissy Squats:
40, 30, 20 & 10 reps

Panatta Leg Press:
1. 50kg x 10 reps
2. 100kg x 10 reps
3. 150kg x 10 reps
4. 200kg x 8 reps

Leg Extensions:
1. 35kg x 10 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 65kg x 10 reps

@Severine Nee, het is vandaag benendag. 🏋️‍♂️ 💪 🤣

Ruben boosted

@osfast @trinsec Ik heb je net vanaf mijn Nextcloud servertje een tekstbericht gestuurd. Gewoon even als test. Ik zie 2 vinkjes, maar heb je het ook ontvangen?

Ruben boosted

What browser do you use? Curious what the stats look like on fedi. Boosts for visibility appreciated.

Ruben boosted
Ruben boosted

@mbootsman Om diezelde reden wil ik die MS shit niet op mijn phone hebben. Want MS wil de beheerder van mijn phone zijn. Echt niet!

Ruben boosted

I love the #fediverse alot. It feels like a nice comfortable space. Slowly finding people to follow. I would love to toot lots more. But I appreciate that most people make quality toots and not always feel the need to toot strong opinions and make people feel unwelcome.

Just sharing the love. Hope you will as well.

Ruben boosted
Ruben boosted

With the new #Outlook for #Windows, #Microsoft informs its users that they share their data with 772 third parties to:

🔎 Identify them through device scanning
📍 Obtain precise geolocation
📣 Personalize ads & content
👨‍👩‍👦 Audience insights
▶️ And more: proton.me/blog/outlook-is-micr

For a private inbox, switch to an end-to-end encrypted email like #ProtonMail: proton.me/l/security

Ruben boosted

@opensuse is transparent about #Leap 16. Our mailing list has a full #open thread on the topic. No plans to drop classical (non-immutable) option for Leap. If you hear otherwise, kindly update them with the facts. Let's guide misinformed friends to 2024 knowledge! news.opensuse.org/2024/01/15/c

Ruben boosted

"For decades, beavers were considered pests – trapped & shot on sight. Now the attitude towards nature's best engineers is changing, & farmers are working to bring them back.
#Beavers are vital to #ecosystems, as their dam building habits spread water through parched landscapes. This can not only help to regulate the flow of water, it provides another important service – keeping fires under control. Beavers are nature's firefighters.
In northern New Mexico, Darr has seen farmers "drastically" change their perception of beavers. "They were pretty hesitant, but they saw first-hand how the beavers provided sustained, reliable #water sources throughout the year, even during the hot dry summer we had. To see it is to believe it. We just have to show people what beavers can do for other wildlife, & humans."
#permaculture #climate #drought #flood bbc.com/future/article/2024011

Ruben boosted
Ruben boosted
Ruben boosted

Keep grinding. You're your own biggest project. Work on that.

Ruben boosted

Although some would be afraid to say what they really think for fear of reprisals from their employer.

Ruben boosted

Woman asked me in an American accent if I knew where a specific restaurant is. Told her it was 250m or about 5 blocks down the road. “How far is that in traditional units?” I said “I dunno half a Fahrenheit?”

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