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
Ruben
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Ruben
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#workoutoftheday #ballet #barre
I can't believe this is a beginner workout! I am indeed out of shape but still. How can anyone possibly do 7 min of crunches, bicycle crunches & planks with only 10s breaks between exercises lasting 1min each? 😵
Shoulders, Abs & Hamstrings.
Machine Laterals:
1. 15kg x 30 reps
2. 25kg x 20 reps
3. 35kg x 15 reps
4. 45kg x 10 reps
Machine hack Shoulder Presses:
1. 50kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 8 reps
Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 20 reps
3. 12,5kg x 15 reps
4. 15kg x 10 reps
Hanging (rings) Reversed Crunches:
25, 20, 15 & 15 reps
LF Machine Crunches:
1. 45kg x 25 reps
2. 45kg x 25 reps
3. 55kg x 20 reps
4. 55kg x 20 reps
Hammerstrength Crunches:
1. 115kg x 12 reps
2. 115kg x 10 reps
3. 115kg x 8 reps
4. 85kg x 15 reps
ATX Leg Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 6 reps
Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 12 reps
3. 85kg x 8 reps
4. 95kg x 6 reps
Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
1. 47kg x 8 reps
4. 55kg x 6 reps
All done in 55 minutes.
Adding 90 minutes of steady state walking.
#blog #Bodybuilding #Fitness
Ruben
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Mito wiggles.
If this flame is beautiful, ⭐ or boost this post to improve its chances for future breedings.
#fractalArt
Arnold Schwarzenegger believes he would win the 2024 elections if he was allowed to run.
https://generationiron.com/arnold-schwarzenegger-win-election-2024/
Ruben
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A Road to the Stars
Credits: ESO, Petr Horálek, ESO, Photo Ambassador, Inst. of Physics in Opava
#nature #space #astrophotography
Ruben
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When we organized against Google's Maven contract w US DOD, it wasn't just about 1 contract to build AI for an illegal drone war. We were concerned w the leverage it gave the US military over a massive surveillance corp & the shared incentives for war such dependency would instill
We were right.
Ruben
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Happy Saturday.
Scrolling around I saw two separate posts with these and I am delighted.
Fuck ChatGPT, AI, and especially DALL-E & Midjourney.
#FuckAI #FuckAIArt #NoToAIGeneratedImages #NoToAI #meme #T2 #Terminator2 #horror #SciFi #MotherSuspiriasMorningMeme @horror
Ruben
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Ruben
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Es ist soweit, das X23 ist da! Es wird nun bei uns in Remscheid verpackt und versiegelt - von dort aus wird es nach Wuppertal zu unserem Distributor und dann weltweit verschickt!
Wir entschuldigen uns für die Unnanehmlichkeiten und bedanken uns sehr für das entgegengebrachte Vertrauen und die Unterstützung unserer Community!
#volla #freedom #privacy #security #opensource #ubuntutouch #vollaos #software #X23 #startmail #hideme #community #crowdfunding
Ruben
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Benieuwd of hier Belgen zitten die bewust gekozen hebben voor de Nederlandse nationaliteit.
Wel of niet doen? Heeft het nut?
Zo ja, wat was jouw reden?
Zo nee, waarom niet?
Ja, de procedure volgen kan ik wel maar ik zit met heel wat subjectieve, enigzins emotionele vragen en twijfels.
Boost = lief.
Ruben
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Get some #epic #scifi and #fantasy, all for #free! #urbanfantasy, #litRPG, #spceopera, #dystopian, and #steampunk are all here!
#FollowFriday
#FridayReads
#FreeBookFriday
#FreebieFriday
#FollowFridayFreebies
#FreeBook
https://books.bookfunnel.com/junsff001a/prozkmhvo3
Ruben
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When I have a conversation about corporate spying and privacy with a layman, these are my standard recommendations for simple ways to go dark.
What are yours?
* #Signal
* #Mastodon
* #Firefox
* #DuckDuckGo
* "It's better on the app" is code for "we're selling your privacy". Uninstall Facebook, Instagram, ...
* Use their mobile sites. They stink by design and you'll want to use them less.
* Use a VPN, but not Google VPN.
* Treat everything you post as public and forever.
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
