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
Ruben
boosted
Back & Posterior Delts
BarbellnRow:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 80kg x 8 reps
Supinated grip Pullup:
10, 10, 8 & 6 reps
T-bar Row:
1. 25kg x 15 reps
2. 35kg x 12 reps
3. 45kg x 10 reps
4. 55kg x 8 reps
Iso Lateral High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg x 8 reps
Iso Lateral Low Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 8 reps
Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
Machine Reversed Flyes:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 6 reps
Reversed Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps
#blog #Bodybuilding #Fitness
Ruben
boosted
Free Software – like #LibreOffice – isn't about zero-cost (as nice as that is). The focus is on freedom to use your computer as you wish, and take back control of your data. We were recently at Software Freedom Day in Delhi, for instance: https://blog.documentfoundation.org/blog/2023/10/12/libreoffice-at-the-software-freedom-law-centre-in-india/ #foss #opensource
Ruben
boosted
VOLLA PHONE 22 JUST DROPPED on @indiegogo ! 💥💥🥳🥳
The new generation of smartphone for simplicity and privacy: Smarter, simpler and faster.
24 HOURS ONLY OFFER - 398,-€ instead of 439,-€ 💸
Since you follow us here you're the first in line to profit from the great offering‼️
https://www.indiegogo.com/projects/volla-phone-22-the-beauty-of-freedom#/
Ruben
boosted
Mute what you need to for your mental health
and don't feel bad about it.
You know your limits better than anyone else.
#MentalHealth
Ruben
boosted
Ruben
boosted
Reply in FIVE words.
#CyberSecurityAwareness #CybersecurityAwarenessMonth
#Privacy
Leg day
Iso Lateral Lying Leg Curls:
1. 20kg x 20 reps
2. 30kg x 12 reps
3. 40kg x 6 reps
4. 40kg x 6 reps
Seated Leg Curls:
1. 40kg x 20 reps
2. 55kg x 15 reps
3. 70kg x 10 reps
4. 85kg x 6 reps
Lying Leg Curls:
1. 40kg x 15 reps
2. 47kg x 10 reps
3. 55kg x 8 reps
4. 62kg x 6 reps
Leg Extensions:
1. 32kg x 20 reps
2. 47kg x 15 reps
3. 62kg x 15 reps
4. 78kg x 10 reps
Hack Squat:
1. MW x 15 reps
2. MW + 20kg x 12 reps
3. MW + 40kg x 10 reps
4. MW + 60kg x 8 reps
5. MW + 80kg x 6 reps
Smith Machine Hack Squat:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 10 reps
4. 70kg x 8 reps
Incline Leg Presses:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 350kg x 8 reps
Leg Presa Calf Extensions:
1. 100kg x 30 reps.
2. 150kg x 25 reps
3. 200kg x 20 reps
4. 250kg x 15 reps
Seated Calf Raises:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 60kg x 15 reps
4. 60kg x 15 reps
Horizontal Toe Presses:
1. 65kg x 15 reps
2. 75kg x 15 reps
3. 85kg x 15 reps
4. 95kg x 15 reps
#blog #Bodybuilding #Fitness
Ruben
boosted
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
