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🌳 Wist je dat meer dan de helft van de openbare ruimte in onze stad uit groen bestaat? En dat bijna iedereen op minder dan 1️⃣0️⃣ minuten wandelen 🚶‍♀️ van een park of plantsoen woont? Ontdek hier hoeveel groen we hebben.

➡️ amsterdam.nl/nieuws/nieuwsover

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Ruben boosted

Support Matrix | The Matrix.org Foundation donorbox.org/keep-matrix-excit
I just supported @matrix. I have been using this for years for my family, with customers, and now also professionally at @nato

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Ruben boosted

Showing your government ID before you can use various websites will soon be an inescapable part of the internet experience. Porn is at the forefront of regulations but social media is also being targeted.

It’s really amazing to me that instead of Federal regulations each US state is going to have some inconsistent set of rules around when and how people should prove their age before accessing a website. Expect more data breaches with spicy outcomes in the future.

theverge.com/2024/1/2/24022539

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Time it takes for a hacker to brute force your password.

Good to know: Tuta Mail checks your password upon signup and makes sure it's strong enough.

Secure your emails now: app.tuta.com/signup

Of course, we also support 2FA on all devices.

Stay secure! 😍

Ruben boosted

Anterior & Lateral Deltoids, Hamstrings

Overhead Dumbbell Presses:
1. 15kg x 30 reps
2. 20kg x 20 reps
3. 25kg x 8 reps
4. 25kg x 6 reps

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

Overhead Barbell Presses:
1.. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 45kg x 6 reps

Iso Lateral Lying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 10 reps
5. 30kg x 6 reps
6. (bonus) 20kg x 6 - n2 seconds- squeezes

Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 10 reps
3. 75kg x 10 reps
4. 95kg x 6 reps
5. (bonus) 35kg x 8 -3 seconds- squeezes
6. (bonus) 35kg x 8 - 3 seconds- squeezes

Lying Leg Curls:
1. 20kg x 10 -3 seconds- squeezes
2. 25kg x 10 -3 seconds- squeezes
3. 32kg x 8 -3 seconds- squeezes

Lower Back Stretching:
10 minutes

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Ruben boosted

Our social mission is at the heart of everything we do at Proton. If you’re looking for a New Year’s resolution, consider getting involved in our community!

Proton is entirely funded and driven by our community and our advocacy and development efforts are based on your input.

Learn how to get involved: proton.me/community.

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It's 2024 💫🎇

What is your #newyearsresolution?

If you haven't made up your mind, start going #private in 2024! 💪

Here's a nice list of Big Tech alternatives recommended by our friends at @aboutprivacyNL to help you #DeGoogle!

And find out what makes Tuta Mail a great #Gmail alternative: tuta.com/gmail-alternative

Abs, Chest & Triceps

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. 65kg x 30 reps
2. 75kg x 25 reps
3. 85kg x 20 reps
4. 95kg x 15 reps

Flat Bench Presses:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 7 reps
4. 90kg x 5 reps

Incline Bench Presses:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 6 reps
4. 70kg x 6 reps

Flat Dumbbell Presses:
1. 25kg x 15 reps
2. 30kg x 9 reps
3. 35kg x 6 reps
4. 35kg x 5 reps

Flat Dumbbell Flyes:
1. 17,5kg x 10 reps
2. 20kg x 10 reps
3. 22,5kg x 10 reps
4. 25kg x 6 reps

LF Incline Chest Press:
1. 45kg x 15 reps
2. 55kg x 10 reps
3. 65kg x 8 reps
4. 65kg x 8 reps

Scull Crushers:
1. 25kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 30kg x 6 reps

Lower Back Stretching:
10 minutes

Ruben boosted
Ruben boosted

How about “regain privacy” as a New Year’s resolution? Make 2️⃣0️⃣2️⃣4️⃣ the year Big Tech can no longer feed off your data! #RegainPrivacyNow

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