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
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🌱🐾
Ruben
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26 January 1937 | A Dutch Jewish girl, Esther Polak, was born in Amsterdam.
She arrived at Auschwitz in a transport of 1010 Jews deported from Westerbork on 28 July 1942. She was murdered in the gas chamber after selection.
#Auschwitz #Birkenau #Holocaust #Shoah #Jews #history #Germany #otd #Amsterdam #Netherlands #children
Ruben
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Tried to google trauma dumping but autocorrect changed it to trauma dumpling, the results however did not disappoint
Ruben
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If you're still on Xitter, you're part of the problem.
Ruben
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Ruben
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🇳🇱
Just a reminder, if you care about reducing lives lost a diet that includes meat responsibility in the right proportions will result in significantly less lives lost than eating a salad.
Compared to mountain-raised beef eating beef will result in significantly FEWER lives lost than a salad. One salad probably cost quite a few insects and mice their lives to make. A mountain-raised cow is wild grazed, so the land isnt suitable for crops, and no animals other than the cow dies. So one cow makes 3000 meals, thats a much better deal than the multiple deaths per plate you expect from a salad.
Shoulders & Back
Overhead Dumbbell Presses:
1. 12.5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg x 10 reps
4. 27,5kg x 8 reps
Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 8 reps
MTS Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 70kg x 15 reps
4. 90kg x 10 reps
Machine Laterals:
1. 15kg x 15 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 8 reps
Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 12 reps
4. 62kg x 10 reps
DRAX seated Row:
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 10 reps
4. 80kg x 8 reps
MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 7 reps
Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg x 9 reps
Lower Back Superman L/R:
4 x 10
Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness
Ruben
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This #DataPrivacyWeek, we're looking at privacy-washing:
https://proton.me/blog/privacy-washing-2023
Big tech companies like Microsoft use #privacy as a sales strategy for three main reasons:
💪 More people demand privacy
🔖 Stronger privacy regulations
💰 Ad-blockers hurt ad revenues
Ruben
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#QOTO sometime in the next few days we will begin the process to finally execute the first stage of update. The first step will be to migrate servers, that will be the big one and may result in as much as a day of downtime.
After that we will do the first upgrade, this will mostly just update some security stuff, no major changes. Once that succeeds we will start adding the other updates on top one by one.
This will be a rough one but I assure you we will be back up on the other side and will mean a more steady stream of updates and new features in the future.
Ruben
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🏳️🌈🖖🏽
Ruben
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Every morning I log into the Fediverse, and feel grateful for all of you amazing people.
You all deserve to achieve whatever you are working towards. Don't stop moving. Keep going. Get the hell up, and #CarpeTheHellOutOfThisMFingDiem
Misschien kan de gemeente gratis mijn vrouw afhalen?
Dat zou me 50% energie besparen.
😜
🌞 Heb jij een goed idee om energie te besparen of schone energie op te wekken in onze stad? 🗓️ Dien je aanvraag vóór 16 februari in en maak kans op...
Ruben
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The Borg have returned, resistance is futile.
#aiart #MidjourneyAI #sciencefiction #theborg #midjourney
Ruben
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The Icelandic Phallological Museum displays a huge statue with a very unGreek flaccid phallus. In #GrecoRomanArt, the foreskin is long and tapered, the shaft is short and thin when flaccid, and always a grower, never a shower.
Ruben
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Leg Day
LF Calf Presses:
1. 45kg x 30 reps
2. 65kg x 20 reps
3. 85kg x 18 reps
4. 105kg x 15 reps
Horizontal Calf Extensions:
1. 55kg x 20 reps
2. 75kg x 18 reps
3. 95kg x 15 reps
4. 115kg x 15 reps
Seated Calf Raises:
1. 20kg x 25 reps
2. 40kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 15 reps
ATX Lying Leg Curls:
1. 15kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 8 reps
4. 25kg x 8 reps
Seated Leg Curls:
1. 32kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 15 reps
4. 70kg x 10 reps
Lying Leg Curls:
1. 25kg x 10 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 47kg x 8 reps
Leg Extensions:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 15 reps
4. 65kg x 10 reps
Light Weight Back Squat:
1. 20kg x 15 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 6 reps
Smith Machine Static Lunges R/L:
1. 30kg x 10 reps
2. 40kg x 10 reps
3. 50kg x 8 reps
4. 60kg x 8 reps
Incline Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 350kg x 8 reps
Lower Back stretching:
10 minutes
#blog #Bodybuilding #Fitness
I got two plans for today:
1. Demolition of the legs
2. Nothing
Starting with nr. 1 after breakfast.
Ruben
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Am kommenden Samstag ist der Tag des Gedenkens an die Opfer des Nationalsozialismus. Er erinnert an die Befreiung der Überlebenden des Konzentrations- und Vernichtungslagers Auschwitz am 27. Januar 1945.
Unser Programm dazu: https://pressetreff.3sat.de/programm/dossier/das-3sat-programm-zum-holocaust-gedenktag-mit-dem-dokumentarfilm-blinden-schrittes?at_medium=Social%20Media&at_campaign=Mastodon&at_specific=3sat
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
