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
Legs
Lying Leg Curls:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 8 reps
Leg Extensions:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps
Leg Presses:
1. 50kg x 30 reps
2. 150kg x 20 reps
3. 250kg x 10 reps
4. 350kg x 10 reps
Seated Leg Curls:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 105kg x 6 reps
Horizintal LegbPress (stack):
1. 65kg x 20 reps
2. 85kg x 15 reps
3. 105kg x 10 reps
4. 125kg x 10 reps
Leg Extensions (again):
1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 12 reps
4. 95kg x 10 reps
Toe (lag) Presses:
1. 45kg x 25 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 15 reps
LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 15 reps
Lower Back Stretches:
10 minutes
2 x 30 minutes of Steady State Cardio.
#blog #Bodybuilding #Fitness
Ruben
boosted
Dealmaster: Gaming monitors, big-screen TVs, home office gear, and more
Big screens, small screens, and everything in between ahead of Black Friday.
Ruben
boosted
Do you trust #Microsoft? Because #Outlook has a real scare for you. 😱
Read more on this 🚩 breaking story! 👇
Emails, Contacts, and Passwords - Oh My! New Outlook Overshares with Microsoft:
https://tuta.com/blog/outlook-shares-passwords-with-microsoft
Chest, Shoulders & Abs
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 42,5kg x 6 reps
Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 22,5kg x 14 reps
3. 25kg x 9 reps
4. 25kg x 8 reps
Super Incline Dumbbell Presses:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps
Flat Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps
Overhead Dumbbell Presses:
1. 12,5kg x 20 reps
2. 15kg x 14 reps
3. 17,5kg x 10 reps
4. 20kg x 6 reps
Seated Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 10 reps
3. 12,5kg x 8 reps
4. 12,5kg x 8 reps
Supersets Machine Overhead Presses & Hanging Leg Raises:
1. 30kg x 10 & 15 reps
2. 30kg x 10 & 15 reps
3. 35kg x 10 & 10 reps
4. 35kg x 10 & 10 reps
LF Crunches:
1. 45kg x 20 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 55kg x 15 reps
Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness
Ruben
boosted
🏘️🏘️ We gaan 5️⃣2️⃣0️⃣ flexwoningen bouwen in de H-buurt Zuid in Zuidoost. In de sociale huurwoningen komen reguliere woningzoekenden (70 procent) en statushouders (30 procent) te wonen. Eind 2024 staan de woningen langs de rand van het Brasapark.
➡️https://www.amsterdam.nl/nieuws/nieuwsoverzicht/nieuwe-flexwoningen/
Hoelang ben je getrouwd?
Is je moeder lang overleden?
Ruben
boosted
The Creator (2023) dir. Gareth Edwards
#movie #cyberpunk #scifi #gif #free #torrent #thepiratebay
Ruben
boosted
Lena Headey's New Show Could Be the Sci-Fi Sleeper Hit of 2023
https://www.inverse.com/entertainment/beacon-23-review-mgm-lena-headey-sci-fi #scifi #sciencefiction #art #scifiart #fantasy #space #cyberpunk
Ruben
boosted
Ruben
boosted
Ruben
boosted
Depressed Musings
I know Mastodon is all about "faves & boosts don't count" but when I look at my tweets from 2020 getting 100+ retweets I can't help but feel a little bitter. Because after 4 years I spent to build an audience my reach is basically where I started back in 2018. It's not exactly the same, some people do know me now, but only a few old friends are active here. Many have gone to BS but are not really active there either. I think the dream of making this my fultime gig has shattered.
Ruben
boosted
📢 BREAKING 📢
Historic agreement on #chatcontrol proposal: EU Parliament wants to remove chat control and safeguard secure encryption. 🔒
💪Let's keep pushing for strong privacy rights!👇
https://tuta.com/blog/chat-control
Ruben
boosted
Sinds 2020 voldoen steeds minder Nederlanders van 4 jaar en ouder aan de beweegrichtlijnen. In 2022 bewoog ruim 44,3% nog voldoende. Vooral jongeren, jongvolwassenen, mensen met betaald werk en hoger opgeleiden bewogen minder dan in 2019.
Alle bovengenoemde groepen zijn in hun vrije tijd minder gaan fietsen. Jongeren fietsen ook minder van en naar school. Jongvolwassenen zijn daarnaast vooral in hun vrije tijd minder gaan wandelen.
➡ https://www.rivm.nl/nieuws/vooral-jongvolwassenen-voldoen-minder-vaak-aan-beweegrichtlijnen
Ruben
boosted
Here’s the full trailer for Zack Snyder’s Rebel Moon: A Child of Fire
Zack Snyder, Netflix hope the film and its sequel will launch a new space opera franchise
Back & Posterior Delts
MTS High Row:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
Iso Lateral Low Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
Iso Lateral Front Pulldown:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps
Iso Lateral Pulldown:
1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 54kg x 8 reps
Incline Bench Lying Barbell Row:
1. 30kg x 10 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 50kg x 10 reps
Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 40kg x 10 reps
Reversed Cable Crossover:
1. 5kg x 15 reps
2. 5kg x 15 reps
3. 7,5kg x 10 reps
4. 7,5kg x 10 reps
Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness
Ruben
boosted
Scavengers Reign ended three days ago, but another original sci-fi show starts today! It's an adaptation of a Hugh Howey (Silo) novel.
Welcome to Beacon 23 (MGM+), where a man living in the 23rd Century works at a remote "lighthouse" in space that serves as a beacon to help passing ships.
#scifi #tvshow #beacon23 #spacestation
Ruben
boosted
Livecam opgezet door de RÚV, de IJslandse NPO. Een van vier livecams maar ze werken niet allemaal.
Er worden enorme hoeveelheden gas en magma gemeten momenteel. Toegangswegen zijn afgesloten. Als deze BOEM doet, zal ie het ook goed doen.
Grindavík - Sýlingafell - Suður
https://youtube.com/live/Qvw5qh5K4wI?si=32XMI50sm8EGOvsk
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
