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Gemeente Amsterdam

👍Van harte gefeliciteerd!

Team Para Atletiek wint de Amsterdamse Pluim, dé prijs voor sportaanbieders met een sportaanbod voor mensen met een beperking. De prijs werd uitgereikt op het Amsterdamse Sportgala.

➡️ amsterdam.nl/nieuws/nieuwsover

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Ruben boosted
M. Pax

What is your team running from?
#MPaxDimension #scifi #sciencefiction #fantasy #creativity #WritingCommunity #writingprompts

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Ruben boosted
Athena's Owl

😂 😅

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Vee
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Bellingcat

Bellingcat is a chosen beneficiary of the @protonmail Lifetime Fundraiser this year! You can support us and secure yourself one of ten available lifetime accounts through their raffle. The raffle closes Jan 1! Find the details here: proton.me/blog/2023-lifetime-a

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Tuta

🎙️ Cox Media Group's Active Listening Technology is being used to collect to your conversations and use them to push ads. 😱

CMG boasted, "This is a world where no pre-purchase murmurs go unanalyzed, and the whispers of consumers become a tool for you to target, retarget, and conquer your local market." 🎯

Don't make yourself an easy target for predatory advertising agencies, choose #privacy respecting solutions instead!🔒💪

👉 tuta.com/big-tech-alternative
#encryption #surveillance #creepy

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Ruben

Back & Shoulders

Lat Pulldown:
1. 40kg x 20 reps
2. 55kg x 15 reps
3. 70kg x 10 reps
4. 78kg x 6 reps

Reversed Peckdeck:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 10 reps

Iso Lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 8 reps

Machine Reveesed Flyes:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 10 reps

Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Machine Hack Overhead Presses:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 12 reps
4. 50kg x 8 reps

Light weight Deadlift:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg x 6 reps

Lower Back Stretches:
10 minutes

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Ruben boosted
Suig :verified_flashing:🥃🎮💀

Touché.

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Ruben boosted
Steve Herman

A new image of Uranus. nasa.gov/missions/webb/nasas-w

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Ruben boosted
Yann Le Gall

experiment with rolling sphere, circle pack, and mercator projection.
#art #houdini #generative

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Ruben boosted
Erik Schouten 73

#carsofmastodon #cars #car #beatle #VW

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Ruben

Good morning Mastos,
How do you like my new croqs?

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Ruben

Good morning y'all tooters! ☕

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Ruben boosted
s1m0n4

#workoutoftheday

X4:
1️⃣ box jumps x12
2️⃣ push-up x3
3️⃣ assisted slow narrow stance squat x12
4️⃣ banded pull-up x5
5️⃣ banded dip x5
6️⃣ banded Bulgarian split squat x12/leg

Only 4 laps this evening because I didn't feel it.
Some days are like that and it's important not to push it.

#fitodon #fitness

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Ruben boosted
SkepticatTheDemocrat

This Dutch commercial gives all the Holiday Vibes!
It's a story, so watch it all the way to the end. Big squishes!
youtu.be/Fz1q8NWbExc?si=amQOY9

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Ruben

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Ruben

Legs/Calfs (first time since my Lung Infection)

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12breps
4. 47kg x 10 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 12 reps
4. 65kg x 10 reps

Panatta Leg Press:
1. 50kg x 15 reps
2. 100kg x 12 reps
3. 150kg x 10 reps
4. 200kg x 8 reps

Leg Extensions:
1. 25kg x 20 reps
2. 40kg x 15 reps
3. 55kg x 12 reps
4. 70kg x 10 reps

Horizontal Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 18 reps
4. 85kg x 15 reps

Seated Calf Raises:
1. 25kg x 15 reps
2. 35kg x 15 reps
3. 50kg x 15 reps
4. 50kg x 15 reps

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Ruben boosted
George Takei :verified: 🏳️‍🌈🖖🏽

Congratulations to the happy couple. May you live long and prosper, and may the force be with you both, always.

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Ruben boosted
Tuta

Meta thinks your #privacy is for sale.

Would you pay 160 euros per year to Facebook & Instagram for respecting your right to privacy?

Here's more info: tuta.com/blog/meta-pay-for-pri

#dataprotection #gdpr #consent #socialmedia #meta #facebook #instgram #whatsapp

394 people · Dec 18, 2023, 18:47
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Ruben

Testing the water after 2,5 weeks of abcense and 1 week of antibiotics.
Not pushing myself.

Abs, Chest, Triceps

Cable Crunches:
1. 42,5kg x 30 reps
2. 45kg x 20 reps
3. 47,5kg x 10 reps
4. 50kg x 10 reps

Hanging Leg Raises:
4 x 10 reps

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps

Flat Dumbbell Press:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 30kg x 10 reps
4. 35kg x 6 reps

LF (upper) Chest Press:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 10 reps
4. 65kg x 8 reps

Rope Triceps Extensions:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 17,5kg x 10 reps
4. 17,5kg x 10 reps

Lower Back Stretches:
10 minutes

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