🐧🔓🌌💻🚀🌞🦎 Embrace #Linux & #unleash limitless possibilities through #exploring opensource. Master your #machine & #soar into a bright future using & contributing to #openSUSE. https://get.opensuse.org/
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This meme sums it up nicely:
Chest, Abs & Cardio
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 45kg x 4 reps
Incline Bench Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 7 reps
5. 75kg x 4 reps
Iso Lateral Super Incline Presses:
1. 25kg x 20 reps
2. 45kg x 15 reps
3. 65kg x 8 reps
4. 65kg x 8 reps
Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 10 reps
Lying Crunches:
4 x 100 reps
Hanging Reversed Crunches:
4 x 20 reps
Treadmill at 10% inclination:
25 minutes
#blog #Bodybuilding #Fitness
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a violinist, I play many gigs. Recently I was asked by a funeral director to play at a graveside service for a homeless man. He had no family or friends, so the service was to be at a pauper's cemetery in the Dorset back country.
As I was not familiar with the country lanes, I got lost and, being a typical man, I didn't stop for directions.
I finally arrived an hour late and saw the funeral guys had evidently gone and the hearse was nowhere in sight. There were only the diggers and crew left and they were eating lunch.
I felt bad and apologised to the men for being late. I went to the side of the grave and looked down and the vault lid was already in place. I didn't know what else to do, so I started to play.
The workers put down their lunches and began to gather around. I played out my heart and soul for this man with no family and friends.
I played like I've never played before for this homeless man.
And as I played 'Amazing Grace,' the workers began to weep. They wept, I wept, we all wept together. When I finished I packed up my violin and started for my car. Though my head hung low, my heart was full.
As I opened the door to my car, I heard one of the workers say, "I never seen nothin' like that before and I've been putting in septic tanks for twenty years."
@LoederMoeder 😢 sterkte
A favorite for diverse applications, edge, cloud & more; it looks like the #Linux OS market will have a market value increase by 2030, which is driven by its reliability, security & customization. @opensuse is an #opensource player to consider. https://finance.yahoo.com/news/linux-operating-system-market-surpass-123200279.html
Back, Rear Delts & Cardio.
Supersets Pull ups & Barbell Row:
1. 10 reps & 40kg x 12 reps
2. 10 reps & 50kg x 12 reps
3. 10 reps & 60kg x 10 reps
4. 8 reps & 70kg x 6 reps
T-bar row:
1. 25kg x 15 reps
2. 35kg x 15 reps
3. 45kg x 10 reps
4. 50kg x 8 reps
Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 18 reps
3.. 60kg x 15 reps
4. 70kg x 10 reps
DumbbelnRow R/L:
1. 25kg x 10 reps
2. 30kg x 10 reps
3. 35kg x 8 reps
4. 40kg x 8 reps
Dumbbell Pullover:
1. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 27,5kg x 8 reps
Reversed Dumbbell Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 12 reps
4. 12,5kg x 8 reps
Reversed Cable Crossover:
1. 2,5kg x 25 reps
2. 5kg x 20 reps
3. 7,5kg x 15 reps
4. 7,5kg x 10 reps
Treadmill at 10% inckination:
25 minutes
#blog #Bodybuilding #Fitness
Het normaal zo zonnige zuidwesten van de VS krijgt er deze dagen flink van langs. 🌀 Orkaan #Hilary transformeert naar tropische storm en brengt een bak met regen mee. Dus groot risico op overstromingen en aardverschuivingen in het gortdroge gebied.
https://www.nhc.noaa.gov/refresh/graphics_ep4+shtml/085740.shtml?key_messages#contents
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