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
Back & Posterior Delts
Semi Wide Cable Row:
1. 42,5kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
5. 80kg x 8 reps
6. 90kg x 6 reps
Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg x 6 reps
Iso Lateral Low Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 8 reps
MTS High Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps
DRAX Row:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 10 reps
Lat Pulldown:
1. 47kg x 15 reps
2. 55kg x 12 reps
3. 62kg x 9 reps
4. 70kg x 6 reps
Machine Reversed Flyes:
1. 5kg x 20 reps
2. 15kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 8 reps
Reversed Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps
#blog #Bodybuilding #Fitness
Ruben
boosted
Here’s a #solution story about #cleanenergy. Japan is using an #electric tanker to transport batteries charged by offshore #wind to places without #renewable #energy resources. The ship can carry whole-house or grid-scale batteries. The ship itself is electrically powered, since conventional shipping releases large amounts of CO2. #climate #shipping https://electrek.co/2023/05/29/electric-tanker-transport-clean-energy-batteries/
Ruben
boosted
I wish schools taught this.
Memorial Day began in 1865 when 10,000 former enslaved & a few white missionaries honored fallen Union soldiers.
It was founded in memory of those who gave their life to end white supremacy terror, slavery, & human trafficking
https://www.history.com/news/memorial-day-civil-war-slavery-charleston
Ruben
boosted
To warn the Titanic that there could be icebergs
* damages the transport economy
* only scares the passengers
* is just by a bunch of scientists anyhow
* other don't listen, either
* is not what the passengers want
In any case, no time - dinner's waiting!
Ruben
boosted
Ruben
boosted
Het stimuleren van het gebruik van yewtu.be inplaats van de gewone jij-buis lijkt nog steeds niet te lukken. Maar het is toch zo makkelijk:
1. Neem een jij-buis-link
2. Vervang youtu.be (of youtube.com) door yewtu.be
3. Laat de rest hetzelfde
4. Geen google-trackers en geen reclame meer!
Ruben
boosted
I hesitated posting this photo of my flowering cactus because I’m not sure y’all are mature enough to handle it.
Ruben
boosted
Ruben
boosted
"Maar dat zelfs mijn 9-jarige dochter op zaterdagavond niks van haar gading kan vinden, is veelzeggend. Zingende koren? ‘Iew saai.’ (Precies, alsof je per ongeluk het dorpshuis binnen bent gelopen tijdens een open podium.) Gezellig ballonnen knopen met Leonie? ‘Ik ben toch geen kleuter?’ (Spijker op de kop.) Jachtseizoen dan? ‘Dat hoort op YouTube’. (Kijk SBS, nu hoor je het zelfs van de doelgroep.)"
Ruben
boosted
Did you know that you can make spammers give up on contacting you?
Once you block a sender from your Proton inbox (https://proton.me/support/email-stalkers), you can use your connected @simplelogin account to convince them that your email doesn’t even exist:
https://fosstodon.org/@simplelogin/110311191338299461
Ruben
boosted
⚪ Mehr... Lieblingsfotos?
🟤 More... Favorite photos?🌊
📷 and Art by Artist: #HuangYongPing in Loc.: near #SaintBrevin France 🇫🇷 - Title: "Le Serpent d'Océan" (The Ocean Serpent / Die Schlange des Ozeans") - #Streetart #Art #Snake #Mastoart #Installation #Sculpture #Photography #Fotografie ➡️ #APhotoLove
Ruben
boosted
It's a national holiday over here, so off course the gym is crowded.
Have to make do.
Quads & Abs.
Squats:
1. 20kg x 20 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 8 reps
5. 130kg x 6 reps
Hack Squats:
1. MW x 20 reps
2. MW+40kg x 10 reps
3. MW+80kg x 8 reps
4. MW+100kg x 7 reps
Panatta Leg Press:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 15 reps
4. 200kg x 10 reps
5. 250kg x 8 reps
Smith Machine Hack Squats:
1. 40kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 8 reps
Roman Chair Knee-ups:
15, 15, 10 & 10 reps
Cable Crunches:
1. 42,5kg x 20 reps
2. 42,5kg x 20 reps
3. 47,5kg x 15 reps
4. 47,5kg x 15 reps
#blog #Bodybuilding #Fitness
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
