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
Quads & Abs
Sissy Squats:
40, 30, 21 & 15 reps
Static Dumbbell Lunges L/R:
1. 15kg x 10 reps
2. 15kg x 10 reps
3. 17,5kg x 8 reps
4. 17,5kg x 8 reps
Hack Squats:
1. MW x 20 reps
2. MW + 20kg x 20 reps
3. MW + 40kg x 15 reps
4. MW + 60kg x 8 reps
Leg Extensions:
1. 32kg x 10 hard squeezes
2. 40kg x 10 hard squeezes
3. 47kg x 8 hard squeezes
4. 55kg x 6 hard squeezes
Classic Crunches, Legs Elevated:
4 x 100 crunches
Hanging Reveesed Crunches (Knee-ups):
20, 20, 20 & 15 crunches
#blog #Bodybuilding #Fitness
Ruben
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Zijn er Nederlanders (of Belgen) die mij kunnen helpen met een leuke weekend-locatie voor begin oktober waar ook de (mindervalide) hond mee naartoe kan. (In Nederland dus :))
Ik was aan het kijken voor kalenberg, maar misschien zijn er nog leuke locaties.
Het is voor de 40ste verjaardag van mijn lief, dus mag best wat meer/sjiek zijn (hoeft niet). Maar hij wil de hond er sowieso bij, dus liefst veel natuur en waar honden welkom zijn.
Repost = pootje van Sookie
Ruben
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Red Moon, Green Beam
Credits: Apache Point Observatory, Tom Murphy
#nature #space #astrophotography
Ruben
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A spectacular timelapse flying over Mexico and the United States at night in the International Space Station.
4K landscape version on Youtube: https://www.youtube.com/watch?v=3qf4a02yOsI
Ruben
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If the earth were flat all the men would’ve gathered to pee off the edge already.
Ruben
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Zoom's Updated Terms of Service Permit Training AI on User Content Without Opt-Out
https://stackdiary.com/zoom-terms-now-allow-training-ai-on-user-content-with-no-opt-out/
Hamstrings, Shoulders, Calfs & Cardio.
Iso Lateral Lyingeg Curls:
1. 20kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 25kg x 10 reps
5. 30kg x 6 reps
6. 30kg x 6 reps
Seated Leg Curls:
1. 35kg x 15 reps
2. 42,5mg x 15 reps
3. 50kg x 15 reps
4. 57,5kg x 15 reps
5. 65kg x 10 reps
6. 72,5kg x 10 reps
Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 14kg x 20 reps
3. 18kg x 15 reps
4. 22kg x 10 reps
5. 22kg x 10 reps
6. 22kg x 8 reps
Dumbbell Laterals:
1. 6kg x 20 reps
2. 8kg x 20 reps
3. 10kg x 15 reps
4. 12kg x 10 reps
5. 14kg x 8 reps
6, 12kg x 10 reps
7. 10kg x 15 reps
8. 8kg x 20 reps
Bodyweight Standing Calf Raises:
300 reps
Seated Calf Extension:
1. 50kg x 30 reps
2. 57,5kg x 25 reps
3. 65kg x 20 reps
4. 80kg x 20 reps
Treadmill at 12% inclination:
25 minutes
#blog #Bodybuilding #Fitness
Ruben
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De extra tekst op dit bord was me nog niet eerder opgevallen. Ik moest er wrang om glimlachen
Ruben
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#AmazingWorldOfBooks
#BookFantasy
#ReadingBooks
#AmazingReading
#AmazingLibrary
#LibraryOfTheWorld
Amsterdam Book Fantasy
https://www.facebook.com/story.php?story_fbid=pfbid0aWapKAkbUR9DcKp4AYTf8w2qSe3sgmNWUHnBHeAFdtiKHhyjuD1PtacGaAYTKsrAl&id=100064548705656&post_id=100064548705656_pfbid0aWapKAkbUR9DcKp4AYTf8w2qSe3sgmNWUHnBHeAFdtiKHhyjuD1PtacGaAYTKsrAl
Ruben
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I have never been so lucky in my entire fucking life. #photography #Alberta #landscape
Ruben
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#SciFi
#sciencefiction
#books
#writersofmastodon
#writers
#aliens
#firstcontact
#spacex https://www.amazon.com/dp/B0BSSTR2YJ
The war between different alien groups lasted over 2,300 years. But Keith Robinson didn't know anything about that. He assumed that the job he had applied for was to work on an Arctic research ship. He was wrong.
The AI on the derelict spaceship was open to lying if that could finally get the ship repaired. Hiring a repair technician from the primitive planet Earth was a crazy plan.
Ruben
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Ruben
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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
