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
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In Nederland betalen miljardairs nog minder belasting dan in de Verenigde Staten. Want door handig te schuiven met geld weten vermogende families de Nederlandse fiscus makkelijk te ontlopen. Daarnaast blijkt het Nederlandse belastingstelsel, anders dan dat van andere westerse landen, ‘regressief’: hoe meer je verdient, hoe lager je belastingdruk, zo blijkt uit groot nieuw wereldwijd onderzoek. https://www.ftm.nl/artikelen/superrijken-betalen-geen-belasting-in-nederland
Ruben
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Donderdag geldt in een groot deel van het land code geel vanwege zware windstoten door storm Ciarán. Hier kun je je provincie selecteren: https://www.knmi.nl/nederland-nu/weer/waarschuwingen/ #knmiwaarschuwing #stormciaran
Chest & Triceps
Flat Dumbbell Presses:
1. 22,5kg x 30 reps
2. 30kg x 15 reps
3. 35kg x 12 reps
4. 40kg x 7 reps
Incline Bench Presses:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 7 reps
LF Chest Press:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 12 reps
4. 75kg x 7 reps
Scull Crushers:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 12 reps
4. 35kg x 6 reps
Rope Triceps Extensions:
1. 10kg x 10 reps
2. 12,5kg x 20 reps
3. 15kg x 15 reps
4. 17,5kg x
#blog #Bodybuilding #Fitness
Ruben
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Do you 💚 @opensuse? Help spread the word! Leave a review on #DistroWatch, share your experience about our awesome 🐧 #distro & helps other people find #openSUSE #Linux https://distrowatch.com
Ruben
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A very through blog on the use of #opensource #technology on at #DevFest Mauritius 2023 https://www.linkedin.com/pulse/summary-my-presentation-devfest-mauritius-2023-php-suse-ish-sookun-txc9f
Back, Posterior Delts & Abs
Pullups:
4 x 10 reps
Bend Over Row:
1. 25kg x 15 reps
2. 35kg x 12 reps
3. 45kg x 10 reps
4. 55kg x 6 reps
Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 18 reps
3. 47kg x 15 reps
4. 54kg x 12 reps
Machine Hack Bend over Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 6 reps
Iso Lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 100kg x 8 reps
Supinatted grio Iso Lateral Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 6 reps
Reversed Cable Crossover:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps
Reversed Machine Flyes:
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 10 reps
4. 30kg x 8 reps
Cable Crunches:
1. 40kg x 40 reps
2. 42,5kg x 30 reps
3. 45kg x 20 reps
4. 47,5kg x 15 reps
MTS Crunches:
1. 75kg x 30 reps
2. 85kg x 20 reps
3. 95kg x 15 reps
4. 105kg x 10 reps
#blog #Bodybuilding #Fitness
Ruben
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Encryption matters. 😎 Happy to support:
https://www.globalencryption.org/2023/10/global-encryption-day-2023-statement/
Ruben
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Is mijn mind nu zo dirty of zijn dit wellicht ongelukkig gekozen woorden van Hema? 🙈
Mevrouw Cruyff houdt wel van een goede beurt. 😳
Shoulders & Legs
Overhead Dumbbel Presses:
1. 10kg x 40 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg x 8 reps
Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 8 reps
Machine Hack Overhead Presses:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 8 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 12 reps
4. 45kg x 10 reps
ATX Leg Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 6 reps
Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps
Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 8 reps
Leg Extensions:
1. 32kg x 15 reps
2. 47kg x 12 reps
3. 62kg x 10 reps
4. 78kg x 8 reps
Hack Squats:
1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg x 10 reps
4. MW+60kg x 10 reps
5. MW+80kg x 8 reps
Panatta Leg Press:
1.. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 15 reps
4. 200kg x 10 reps
Smith Machine Squats:
1. 50kg x 10 reps
2. 70kg x 10 reps
3. 90kg x 8 reps
4. 100kg x 6 reps
Bodyweight Standing Calf Raises:
300 reps
#blog #Bodybuilding #bodybuilding #Fitness #fitness
Ruben
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28 October 1934 | Dutch Jewish girl, Esther Louise Pachter, was born in Amsterdam.
She was deported to Auschwitz from Westerbork in October 1942. She was murdered in a gas chamber after arrival selection.
#Auschwitz #Birkenau #Holocaust #Shoah #Jews #history #histodons #Nazis #Germany #NeverForget #ww2 #Memorial #Remember #memory #otd #facts #girl #Netherlands #Amsterdam
Ruben
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🏳️🌈🖖🏽
I don’t know the answer to many of the world’s great problems. But have they tried diverting all power to the forward array? That worked for us often.
Ruben
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New #Mastodon for Android update comes with lists and a reworked home tab. We won't stop until it's the best social media app on Android!
https://blog.joinmastodon.org/2023/10/mastodon-for-android-update/
Ruben
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Ruben
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Ruben
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Proton is tiny: 1/1,000,000,000,000,000th of meter. But there is a whole crowd of quarks, antiquarks and gluons inside.
ERC grantee Stefano Forte
https://nitter.cz/LaStatale
used
https://nitter.cz/search?q=%23AI
to reveal the inner life of this familiar particle.
https://bit.ly/46OkYYT
https://nitter.cz/search?q=%23AI4Science
https://nitter.cz/search?q=%23EUfunded
https://nitter.cz/search?q=%23DigitalEU
🐦🔗: https://nitter.cz/ERC_Research/status/1717934257354731781#m
[2023-10-27 16:00 UTC]
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
