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
boosted
Age is just a number. Until it hurts to get out of bed.
Ruben
boosted
One more reason to start using @simplelogin to protect the security of your email addresses: https://fosstodon.org/@simplelogin/110458158218590192
Chest, Shhoulders, Triceps, Abs & Cardio
Incline Bench Presses:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 8 reps
5. 80kg x 4 reps
6. 80kg x 5 reps
7. 80kg x 4 reps
8. 70kg x 10 reps
Decline Push ups (feet elevated at 60cm):
20, 15, 14 & 10 reps
Flat Dumbbell Presses:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 30kg x 6 reps
4. 30kg x 6 reps
Flat Dumbbell Flyes:
1. 12,5kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg x 12 reps
4. 22,5kg x 8 reps
Overhead Dumbbell Presses:
1. 12,5kg x 20 reps
2. 17,5kg x 15 reps
3. 22,5kg x 7 reps
Iso Lateral Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 8 reps
Machine Hack Triceps Extensions:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 15 reps
4. 50kg x 10 reps
Rope Triceps Extensions:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
Roman Chair Leg Raises:
15, 10, 10 & 10 reps
Hanging Knee-ups:
10, 10, 10 & 10 reps
LF Abdominal Crunches:
1. 45kg x 30 reps
2. 55kg x 30 reps
3. 65kg x 20 reps
Treadmill at 12% inclination:
25 minutes
#blog #Bodybuilding #Fitness
Ruben
boosted
"Het zonder verdenking scannen van alle digitale communicatie is een grove inbreuk op onze grondrechten."
Lees dit stuk van @onrust op Joop.nl
Ook Nederland moet duidelijk maken dat we niet op #ChatControle zitten te wachten
A.u.b. delen/boosten, want lijkt nu te worden ondergesneeuwd in alle verkiezingspolitiek, terwijl het steeds dichterbij komt
https://www.bnnvara.nl/joop/artikelen/laat-ook-nederland-zich-tegen-chatcontrole-uitspreken
Ruben
boosted
Ruben
boosted
Hey if slavery is so great, why doesn't Desantis enslave white folks? His kids should be slaves right? Why wouldn't they want to be slaves? They should be be lining up.
Ruben
boosted
Firefox has surpassed Chrome in Speedometer: https://treeherder.mozilla.org/perfherder/graphs?timerange=31536000&series=mozilla-central,3735773,1,13&series=mozilla-central,3412459,1,13 👏
There are many more reasons than "just privacy" to switch to privacy-first apps! 😍 What apps have your switched to already?
Here are more tips on how to leave Google: https://tutanota.com/blog/posts/how-to-leave-google-gmail
Ruben
boosted
Paramount+ veröffentlichte fast ohne Vorankündigung die #StrangeNewWorlds-Crossover-Episode mit #LowerDecks. Ob der Marketing-Coup zur San Diego Comic-Con gelungen ist, verrät Christophers spoilerfreie Kurzrezension.
https://trekzone.de/2023/07/23/kurzrezension-star-trek-strange-new-worlds-2x07-those-old-scientists/
Back, Posterior Delts & Cardio
Barbell Row:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
5. 80kg x 6 reps
Reversed Grip Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 12 reps
5. 80kg x 6 reps
Iso Lateral Low Row:
1. 60kg x 15 reps
2. 70kg x 12 reps
3. 80kg x 10 reps
4. 90kg x 8 reps
5. 100kg x 6 reps
MTS High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 8 reps
5. 90kg x 6 reps
Cable Row:
1. 42,5kg x 15 reps
2.. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
5. 80kg x 6 reps
Reversed Dumbbell Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 7,5kg x 15 reps
4. 10kg x 10 reps
5. 10kg x 10 reps
Machine Reversed Flyes:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 12 reps
4. 20kg x 10 reps
5. 25kg x 8 reps
Treadmill at 12 % inclination:
25 minutes
#blog #Bodybuilding #Fitness
I'm so in love with the 'new' Lieutenant Uhura (Celia Rose Gooding )! She is absolutely gorgeous!
#StarTrek #StarTrekStrangeNewWorlds #SciFi #CeliaRoseGooding
Ruben
boosted
Ruben
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Two great Star Trek shows revive the lost art of the gimmicky crossover episode
Lower Decks and Strange New Worlds have a lot of fun blending their styles.
🇨🇦
Ruben
boosted
“Come on — adults know what slavery really involved. It involved rape. It involved torture. It involved taking a baby from their mother. It involved some of the worst examples of depriving people of humanity in our world. How is it that anyone could suggest that in the midst of these atrocities, that there was any benefit to being subjected to this level of dehumanization?”
Vice President Kamala Harris
Ruben
boosted
I could never figure out what N.W.A. had against these guys.
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
