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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If you are interested in participating in the variety of things going on with the @opensuse Project, take a look at https://calendar.opensuse.org. We always have things going on and you can save the events to your calendar.
Ruben
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New Year, New Resolution: Stop using Facebook - or at least make it more private. 😎 #deleteFacebook #NewYearsResolution
We've collected lots of tips for you to boost your #privacy in 2024. 💪
Legs & Calfs
DRAX Seated Leg Curls:
1. 25kg x 40 reps
2. 40kg x 20 reps
3. 55kg x 15 reps
4. 70kg x 10 reps
Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 15 reps
4. 47kg x 10 reps
LF Seated Leg Curls:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
Leg Extensions:
1. 35kg x 20 reps
2.55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 10 reps
Bodyweight Sissy squats:
40, 30, 20 & 15 reps
Hack Squats:
1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg x 10 reps
4. MW+60kg x 10 reps
Horizontal Seated Leg Press (narrow stance):
1. 65kg x 15 slow reps
2. 85kg x 15 slow reps
3. 105kg x 15 reps
4. 125kg x 10 reps
LF Calf Extensiins:
1. 45kg x 20 reps
2. 65kg x 20 reps
3. 85kg x 20 reps
4. 105kg x 15 reps
Bodyweight Standing Calf Raises:
200 reps
#blog #Bodybuilding #Fitness
Ruben
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Space Explorer.
Created with #MidjourneyAI .
#aiart #midjourney6 #sciencefiction
Ruben
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🏳️🌈🖖🏽
I suppose it was hard to cough while completely unconscious!
Ruben
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Vergat ik bijna nog te melden dat ik voor 3 dagen vooruit gekookt heb.
Koffie nu. ☕
@mbootsman Ik ben wel zo'n beetje 'uitgedaan'. Getraint, hele huis buiten de ramen gewassen, auto gewassen, straat aangeveegd ( tot zover mijn aand...
Mijn zwarte was komt tegenwoordig standaard met witte vlekken uit de wasmachine.
Ruben
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Today is #DataPrivacyDay! 🛡️ To reach the Internet users who need privacy education (i.e., those who don’t use an ad/content blocker), we’re running ads for the Privacy Checkup. https://privacy-checkup.info
Sundy morning vibe.
Abs & Chest.
Cabke Crunches (stack):
1. 41,25kg x 50 reps
2. 43,75kg x 40 reps
3. 46,25kg x 30 reps
4. 48,75kg x 30 reps
5. 48,75kg x 25 reps
6. 48,75kg x 20 reps
7. 48,75kg x 20 reps
8. 48,75kg x 20 reps
9. 48,75kg x 20 reps
10. 48,75kg x 15 reps
11. 48,75kg x 15 reps
12. 48,75kg x 15 reps
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 9 reps
4. 42,5kg x 6 reps
Flat Dumbbell Flyes:
1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 12 reps
4. 22,5kg x 10 reps
Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 7 reps
4. 70kg x 6 reps
Super Incline Iso-lateral Bench Press:
1. 20kg x 15 slow reps
2. 30kg x 15 slow reps
3. 40kg x 10 slow reps
4. 50kg x 7 slow reps
Lower Back Stretching:
10 minutes
60minutes of Cardio ( 30 minutes before workout - 30 minutes after workout)
#blog #Bodybuilding #bodybuilding #Fitness #fitness
Ruben
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Was een vrouwenactie tegen lange broeken: Zonder pijpen de winter door.
Ruben
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🇳🇱
Ruben
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#Germany, #Netherlands & #Norway Data Protection Authorities start procedure against #BigTech putting a price on not using your #data for targeted #advertising.
"#Privacy is a fundamental right, not just for the rich."
Ruben
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Keep the memory alive.
Honour the survivors.
Never forget the Holocaust.
6 million Jewish women, men and children and all other victims, including hundreds of thousands of Roma, were murdered during the Holocaust.
79 years after the liberation of Auschwitz-Birkenau, European Jews are once again living in fear.
We must not forget the origins: antisemitism and hatred led to the Shoah.
It is our duty to build an EU free from antisemitism, racism and discrimination.
Ruben
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Ruben
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Ruben
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The Edge of Space
Credits: Ralf Rohner
#nature #space #astrophotography
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
