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
Telegram leaks your IP address to anyone in your contacts during a call. And a researcher has created a tool to easily exploit this.
#Telegram says this is expected behavior, so there's nothing to fix or change.
That's why our top WhatsApp alternatives are #Signal and #Threema: https://tuta.com/blog/best-whatsapp-alternatives-privacy
More on this story: https://techcrunch.com/2023/10/19/telegram-is-still-leaking-user-ip-addresses-to-contacts/
Ruben
boosted
Most of your online activity can be linked through your email address. Which makes your email your online identity.
Even if you use a secure email service, protecting your real email address with aliases can help you avoid tracking and surveillance online.
Get yours with @simplelogin here: https://fosstodon.org/@simplelogin/111335107486780814
Ruben
boosted
Back & Posterior Delts
Pullups:
15, 10, 6 & 6 reps
Barbell Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps
Duo Lat Pulldown:
1. 40kg x 15 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg x 8 reps
LF Cable Row:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 54kg x 10 reps
4. 61kg x 8 reps
Supinated grip Overhead Pulldown:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 8 reps
Seated DRAX Row:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 10 reps
4. 47kg x 8 reps
Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps
Reversed Dumbbell Flyes:
1. 6kg x 15 reps
2. 7kg x 14 reps
3. 8kg x 12 reps
4. 9kg x 10 reps
Lower Back Superman L/R:
4x10
Stretching:
19 minutes
#blog #Bodybuilding #Fitness
Ruben
boosted
Ruben
boosted
This is stark reminder of why #privacy matters:
Verizon Gave Her Data to a Stalker. ‘This Has Completely Changed My Life’
https://www.404media.co/verizon-gave-her-data-to-a-stalker-this-has-completely-changed-my-life/
Get your private mailbox with automatic encryption now to keep out any malicious actors! 💪➡️ https://app.tuta.com/signup
Drinking some 'coffee' that doesn't smell or taste like coffee.
Regrets!
I thought I'd try a different (cheap) brand. Yuck!
Gonna buy me my regular brand first thing tomorrow.
Legs & Calfs
Squats:
1. 50kg x 10 reps
2. 80kg x 10 reps
3. 110kg x 8 reps
4. 120kg x 6 reps
Hack Squat:
1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg x 10 reps
4. MW+60kg x 8 reps
Incline Leg Presses:
1. 200kg x 10 reps
2. 300kg x 10 reps
3. 350kg x 8 reos
4. 400kg x 6 reps
ATX Lying Leg Curls:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 6 reps
4. 25kg x 6 reps
Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 12 reps
3. 75kg x 10 reps
4. 95kg x 6 reps
Lying Leg Curls:
1. 25kg x 10 reps
2. 32kg x 10 reps
3. 40kg x 8 reps
4. 47kg x 6 reps
Seated Toe Presses:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 18 reps
4. 85kg x 15 reps
Horizontal Calf Extensions:
1. 65kg x 20 reps
2. 75kg x 15 reps
3. 85kg x 15 reps
4. 95kg x 15 reps
Seated Calf Raises:
1. 20kg x 20 reps
2. 35kg x 18 reps
3. 45kg x 15 reps
4. 50kg x 15 reps
Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness
Ruben
boosted
Adblockers are legal, German courts ruled. Their argument: users not only have the right to receive information but also to refuse it.
That sounds about right. It'd be positively dystopian if companies can claim the right to force-feed information. A win for internet user freedom :).
One of the downsides of the ruling is that a company can exclude users with an activated adblocker from accessing its website.
@fsfe wrote an interesting article about the case
https://fsfe.org/news/2023/news-20231220-01.en.html
Ruben
boosted
Momenteel is er een probleem met Mastodon-accounts die zijn gehackt, het gaat om om accounts die wel eens gebruik hebben gemaakt van de tool Masochist. Dat is een tool die oa lijstjes maak met wie met jou het meeste interactie heeft en zo. We zijn nu aan het uitzoeken welke acties nodig zijn. Meer info volgt.
Ruben
boosted
Ruben
boosted
Migration successful. I am no longer in an instance that is willing to federate with #Meta #Threads
Those who trust Meta and are using Mastodon, I don't know what to say to you.
We already know what this cooperation is capable of and I am not waiting to see what happens with my own eyes. Thank you next, @mammoth
Abs, Chest & Deltoids
Hanging (rings) Reversed Crunches:
30, 20, 15 & 10 reps
MTS Crunches:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 12 reps
Iso-Lateral Bench Press (seated):
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 6 reps
LF Chest Press:
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 6 reps
Flat Dumbbell Presses:
1. 20kg x 10 reps
2. 25kg x 10 reps
3. 30kg x 7 reps
4. 32,5kg x 6 reps
Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 12 reps
3. 60kg x 8 reps
4. 65kg x 6 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
LF Shoulder Press:
1. 25kg x 15 reps
2. 35kg x 12 reps
3. 45kg x 6 reps
4. 45kg x 6 reps
Lower Back Stretching:
10 minutes
#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
