Everyone knows #mealprep is key for a successful #died.
I like to keep it simple #tofu & #beans
Even if I don't consider myself a #vegan I find this is the easiest way for me. Easy to store easy to cook. That's enough for 4 meals. Saves me the time of #cooking for the next 3 days.
I don't like the term but I would even consider this as #healthy 😀
Do you have favorite food for a #cut ?
#bodybuilding #fitness #eating #food #muscle #gym #musclefood #gains #weightlossjourney
Old fashioned school house made of books
Dall-e3 AI Art
Back & Posterior Delts
Power grip Pullups (hard squeeze):
10, 8, 6 & 6 squeezes
Ruben (machine hack) Riw:
1. 40kg x 15 reps
2. 40kg x 15 reps
3. 60kg x 15 reps
4. 60kg x 15 reps
Iso Lateral High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 15 reps
4. 100kg x 8 reps
Iso Lateral Low Row:
1. 50kg x 15 reps
2. 70kg x 15 reps
3. 90kg x 8 reps
4. 90kg x 8 reps
Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 15 reps
4. 54kg x 10 reps
Machine Reversed Flyes:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 8 reps
Reversed Cable Crossover:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 12,5kg x 10 reps
4. 12,5kg x 10 reps
Lower Back.
Superman L/R 4x10 sexonds alternating
Stretching:
10 minutes
(fed up)
#blog #Bodybuilding #Fitness
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#monochrome #photography #winter #snow #blackandwhitephotography
Waiting on Winter - En attendant l'hiver -冬を待っています- Warten auf den Winter - Aspettando l'inverno - Esperando el invierno - Wachten op de winter
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Elon Musk on X antisemitism controversy: “Don’t advertise. Go f*** yourself”
Musk says X advertiser backlash is "going to kill the company."
⏰ Wake-Up Call! ⏰
This Friday, #Google starts mass deleting old #Gmail accounts, but will they also recycle unused email addresses❓
Find out how to stop this:
https://tuta.com/blog/google-deletes-inactive-accounts 💪
Yet, most people are not worried about their unused Gmail being deleted, but annoyed by receiving too many emails. Plus Google is constantly increasing the amount of annoying ads.
If you are one of many ready to leave Google, you can start looking for a private Gmail alternative!
👉 https://tuta.com/gmail-alternative
🌧️☔ Regenplassen, verstopte putten, ondergelopen kelders… Het is volop herfst en de regenbuien zijn soms heftig.
We moeten de stad voorbereiden op extremer weer. Hoe doen we dat en wat kun jij zelf doen?
➡️https://www.amsterdam.nl/nieuws/nieuwsoverzicht/omgaan-met-water/
At Proton, your voice matters.
All of your feedback – be it on social media, in support tickets, on our UserVoice forum, or in user interviews – guides our development.
In recent months we’ve added 38 of the most requested improvements and #productivity features to #ProtonMail and #ProtonCalendar.
This includes:
🧲Attachment previews
🔍Event search in Proton Calendar
🎉Public holidays in Proton Calendar
➕ Discover many more on our blog: https://proton.me/blog/mail-calendar-improvements-2023
Legs & Calfs
(taking it easy on the lower back)
Incline Leg Presses (pyramid system):
1. 50kg x 30 reps
2. 150kg x 20 reps
3. 250kg x 15 reps
4. 350kg x 10 reps
5. 400kg x 10 reps
6. 400kg x 8 reps
7. 400kg x 6 reps
8. 350kg x 10 reps
9. 300kg x 12 reps
10. 300kg x 10 reps
11. 300kg x 10 reps
12. 250kg x 10 reps
Iso Lateral Leg Extensions:
1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 10 reps
5. 30kg x 10 reps
6. 35kg x 10 reps
7. 35kg x 8 reps
8. 35kg x 8 reps
Seated Calf Machine:
1. 30kg x 30 reps
2. 40kg x 25 reps
3. 50kg x 18 reps
4. 50kg x 15 reps
LF Calf Extensions:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 18 reps
4. 75kg x 15 reps
Horizontal Toe Presses:
1. 45kg x 20 reps
2. 55kg x 18 reps
3. 65kg x 15 reps
4. 75kg x 15 reps
Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness
Time for an #introduction
I'm John and quite new to the #fediverse but this feels like how the internet was back in the 90's and I love it.
My partner is not on #mastodon but we've been together for over 2 decades. We have 2 high energy girls that are delightfully weird.
I love #fitness and I have been a #powerlifter for over 10 years with various success.
I am a #FunctionalProgrammer and write #ReasonML #OCaml at Ahrefs.
I'm 1 half of the duo that made GitKraken and was the VPoE at Qwick
There is nothing like the magic of northernlights in the midst of the forest. The sky is alive with green flowing light with the stars twinkling through. #candlelake, #northernlights, #saskatchewan, #canada, #BorealForest
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