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Ruben boosted
Ruben boosted

Quads only.

Squats:
1. BW x 20 reps
2. Bar x 10 reps
3. 50kg x 10 reps
4. 80kg x 10 reps
5. 110kg x 8 reps
6. 120kg x 6 reps

Smith Machine Static Lunges:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 10 reps
4. 50kg x 8 reps
5. 60kg x 6 reps

Incline Leg Press:
1. 50kg x 20 slow reps
2. 100kg x 20 slow reps
3. 150kg x 15 slow reps
4. 200kg x 10 slow reps
5. 250kg x 8 slow reps
6. 300kg x 6 slow reps

Leg Extensions:
1. 35kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 15 reps
4. 62kg x 12 reps

Ruben boosted

My wife said she's leaving me because I'm going bald.
I'm not bothered; it's hair loss.

Ruben boosted

You might already know that the Open Build Service will be down due to moving to a new data center. However, registry.opensuse.org will also be down. This means you will be unable to pull registry.opensuse.org/opensuse/tumbleweed, leap, toolboxes and other images until the next day. lists.opensuse.org/archives/li

Ruben boosted

I'm disturbed by the rhetoric of those pushing mass surveillance to 'solve' child abuse. To wit, "if you disagree w/us you are ignoring victims"

Sadly, many many people experience abuse as children. Very few announce it publicly. As a rule, you do not know who you're talking to.

Ruben boosted

📣 Big Tech needs your data: stackdiary.com/zoom-terms-now-

BUT YOU CAN SAY NO!

Tutanota is a great choice for privacy - and it stops voracious AI surveillance. ❤️

Sign-up now: tutanota.com/big-tech-alternat

Ruben boosted

Shoulders, Hamstrings, Calfs & Cardio.

Machine Hack Overhead Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

MTS Shoulder Press:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 80kg x 10 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 20 reps
3. 35kg x 15 reps
4. 45kg x 10 reps

LF Shoulder Press:
1. 25kg x 20 reps
2. 35kg x 15 reps
3. 45kg x 8 reps

ATX Lying Leg Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 6 reps

Iso Lateral Lying Leg Curls:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 27,5kg x 8 reps
4. 27,5kg x 8 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 85kg x 8 reps

Seated Calf Raises:
1. 30kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 50kg x 15 reps

LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg x 15 reps

Toe Presses (machine hack):
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg x 15 reps

Treadmill at 10% inclination:
25 minutes

Ruben boosted

Suppose that teleporters are invented, and can instantly transport you anywhere you want. It's easy and affordable - but it works by deconstructing your body as you enter the teleporter, and reconstructing it on the other side.

Would you ever use such a teleporter?

#FediPoll #Teleportation #SciFi

Ruben boosted

Here are some other reasons why you should try @opensuse Tumbleweed.

1. It's a rolling-release distribution; that means new software is released continuously. You always have the latest software from #devs #contributors without having to reinstall your OS.

2. It is stable and reliable, despite being a rolling-release distribution. This is because #openSUSE Tumbleweed uses @openQA to ensure that new software is compatible with the existing system.

3. #openSUSE #Tumbleweed is easy to use.

Ruben boosted

Mick is 80. Mitch is 81. It’s time we acknowledge the benefits of sex, drugs and rock and roll.

Ruben boosted

Inmiddels heeft iedereen een functie elders behalve #Omtzigt

Ruben boosted

Canadian friends, I applaud this push for a boycott of Facebook and Instagram August 23rd and 24th. I understand it's to encourage those companies to let Canadians share news again.

act.friends.ca/page/133505/act

But don''t stop there. OPT OUT FOR GOOD. Canadians don't need the "social" giants--for news or anything else. We need an independent media sharing infrastructure away from those toxic tools. Get off for good, invest in independence, resilience and community connection, and don't look back.

Ruben boosted

“It was part luck, part wisdom, but somehow Amsterdammers managed to realize what a livable city is about.

Every city has its own unique conditions and challenges. So it’s not about making all cities like Amsterdam. It’s about making them better versions of themselves.”

dailyhive.com/calgary/sharing-

Ruben boosted

Andy Davey on Russian spacecraft #Luna-25 crashing into the moon - political cartoon gallery in London original-political-cartoon.com

Ruben boosted

Good news!! Feel free to flash / root your device📱 if you live in EU. It won't void its 2-year warranty!
Control your phone, extend its lifespan & choose your software freely.
fsfe.org/news/2023/news-202308

#EUWarranty #SoftwareFreedom #ConsumerRights

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