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
'nough done!
Back, Rear Delts & Cardio
Barbell Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps
Lat Pulldiwn:
1. 47kg x 20 reps
2. 62kg x 15 reps
3. 78kg x 8 reps
4. 85kg x 6 reps
Duo Cable Row:
1. 40kg x 20 reps
2. 54kg x 15 reps
3. 61kg x 10 reps
4. 68kg x 8 reps
Iso Lateral High Row:
1. 50kg x 20 reps
2. 60kg x 18 reps
3. 70kg x 15 reps
4. 80kg x 12 reps
(Shrug) Machine Hack - Row:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps
Supinated grip Overhead Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps
Dumbbell Pullover (maximum stretch):
1. 20kg x 10 reps
2. 22,5kg x 10 reps
3. 25kg x 6 reps
Reversed Dumbbell Flyes:
1. 7,5kg x 10 reps
2. 10kg x 10 reps
3. 12,5kg x 10 reps
4. 15kg x 8 reps
Machine Reversed Flyes:
1. 5kg x 20 reps
2. 15kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 8 reps
Plus a lot ofbsteady state cardio.
#blog #Bodybuilding #Fitness
Why am I even doing this? 🤪
(working hard to demolish this old body even further)
#Bodybuilding #Fitness
Ruben
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What #operatingsystem do you use?
Please boost for maximum exposure.
#linux #windows #apple #macos #windows10 #windows11
Ruben
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Hey #BlackMastodon where y'all at?!?!?
Ruben
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Ruben
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Today, we're announcing Proton CAPTCHA, the world’s first CAPTCHA with built-in censorship-resistant technologies to prevent bot and spam attacks.
We needed a tool that tells the difference between humans and automated bots, but also a CAPTCHA option that meets the high security and privacy standards you expect from us.
This is only the beginning. You can expect more innovation in this space.
Ruben
boosted
Welcome to Mastodon! It's a laid back place. But here's a few simple rules you must follow:
1. Make an account on every instance and create a unique introduction post for each one.
2. Put a content warning on any post that includes the word "moist".
3. Always use the hashtag #freethewhales. Otherwise, we will assume you are in favor of whale incarceration.
4. When browsing Mastodon, please wear a helmet. Safety first.
5. Tell five of your friends to join. Yes, it's a pyramid scheme.
Ruben
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Ruben
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Ruben
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🇳🇱
lol
Once a ginger said to me sarcastcally "Yea yea I know, gingers have no soul!"
To which I replied "That not true, they have lots of them!"
Ruben
boosted
Be aware!
I made this mistake and today I'm going to see a Orthopedic specialist.
Ruben
boosted
Britain needs to update the "playbook for dictators"! The #OnlineSafetyBill just passed - with the option to break #encryption anytime.
We at Tutanota will not accept the Online Safety Bill.
Our passion is to fight for your right to #privacy. 💪
Ruben
boosted
If the UK follows through with the looming threat of breaking encryption, the UK will need to block access to Tutanota, just like Russia & Iran.
We focus on security and privacy. Instead of thinking about how to bypass encryption, we make encryption stronger by already investing into post-quantum secure encryption. 🔒
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
