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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Black History Month:
I wrote a brief history of Queen Amanirenas - the one eyed Nubian Queen who defeated the romans and lead her people to years of prosperity. She’s an icon but her story doesn’t get the recognition it deserves. https://open.substack.com/pub/miriam980/p/black-history-month-queen-amanirenas?r=2as8dx&utm_medium=ios&utm_campaign=post
Leg Day
Squats:
1. 20kg x 10 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 8 reps
5. 120kg x 6 reps
Incline Leg Press:
1. 150kg x 15 reps
2. 250kg x 15 reps
3. 350kg x 10 reps
4. 450kg x 6 reps
Reversed Hack Squat:
1. 50kg x 10 reps
2. 100kg x 10 reps
3. 150kg x 6 reps
4. 150kg x 6 reps
Iso-Lateral Leg Extensions:
1. 10kg L/R x 15 reps
2. 10kg L/R x 15 reps
3. 15kg L/R x 10 reps
4. 15kg L/R x 10 reps
Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 10 reps
ATX Lying Leg Curls:
1. 10kg x 10 reps
2. 15kg x 10 reps
3. 17,5kg x 8 reps
4. 17,5kg x 6 reps
Leg Press Calf Extensions:
1. 150kg x 30 reps
2. 200kg x 25 reps
3. 250kg x 18 reps
4. 250kg x 15 reps
Seated CalfbRaises:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 55kg x 15 reps
LF Calf Extensions:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 15 reps
Lower Back Stretching:
10 minutes.
#blog #Bodybuilding #Fitness
Ruben
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Ruben
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It's my #followfriday Recommendation!
This week it's @Dubbel_P
My husband and partner in crime.
Also, a #gymrat, #gaymer and #MTG player.
Known for his #sarcastic #humor and love for #dogs ..
Ruben
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Ruben
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https://www.usluck.com/188504/a-jewish-couple-ralph-polak-and-miep-krant-in-amsterdam-in-1943-they-went-into-hiding-and-survived-the-holocaust/ A Jewish couple, Ralph Polak and Miep Krant, in Amsterdam in 1943. They went into hiding and survived the Holocaust. #History #TheWayWeWere
Ruben
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Sad news that British photographer Brian Griffin has died aged 75
https://www.bbc.co.uk/news/in-pictures-68139040
#photooftheday #music #rock #rocknroll #specials
📸 Brian Griffin
Ruben
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New instance, new introduction!
My name is Alessio and I am an Italian outdoor enthusiast living in Amsterdam.
I like hiking, climbing, running, and mountaineering, but practice other sports too, including yoga and cycling.
In my free time, I am also a field tester for Suunto.
Hope to see you on the trails one day.
#introduction #hiking #climbing #running #mountaineering #suunto
Ruben
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Ruben
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Ruben
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"Luisteren Instagram, WhatsApp en Facebook mij af?"
---> "We krijgen regelmatig de vraag of de apps van Meta, zoals Instagram, WhatsApp, en Facebook, meeluisteren met de microfoon van je telefoon. [...] Maar... Instagram luistert je niet af. De werkelijkheid is eigenlijk nog enger. We leggen het je uit."
(Via @bitsoffreedom ) #privacy #instagram #whatsapp #facebook
https://www.bitsoffreedom.nl/2024/02/01/luisteren-instagram-whatsapp-en-facebook-mij-af/
Ruben
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🏗️🏠 We willen tot 2035 elk jaar 7.500 woningen bouwen. Hierbij richten we ons op plekken als Buikslotermeerplein, Osdorpplein, ArenApoort en Zuidas. Vanaf donderdag 8 februari kun je meedenken over de plannen.
➡️ https://www.amsterdam.nl/nieuws/nieuwsoverzicht/groeien-binnen-stadsgrenzen/
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
