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
I warned you .... stolen off the bird site and sent to me by a friend so I don’t know authorship/artist. But it amuses.
🏳️🌈🖖🏽
Back & Posterior Delts
Pullups:
10, 10, 10 & 8 reps
Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
5. 80kg x 6 reps (176lbs)
Lat Pulldown:
1. 42,4kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198lbs)
Iso-Lateral Low Row:
1. 50kg x 20 reps
2. 70kg x 14 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198lbs)
MTS High Row:
1. 50kg x 15 reps
2. 60kg x 14 reps
3. 70kg x 10 reps
4. 80kg x 6 reps (176lbs)
Cable Row (semi wide):
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 8 reps
4. 80kg x 6 reps (176lbs)
Reversed Cable Crossover:
1. 5kg x 20 reps
2. 5kg x 20 reps
3. 7,5kg x 15 reps
4. 7,5kg x 15 reps (16.5lbs)
Reversed Peckdexk:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps (97lbs)
#blog #Bodybuilding #Fitness
Ruben
boosted
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#Nitrokey #NitroPhoneLove #SecureYourDigitalLife #itsecurity #cybersecurity #opensourse #grapheneos #nitrophone #besecure
Ruben
boosted
It really does take a lot of work. I'm looking at starting a Matrix server for my collective of cultural renegades, and it's work. My favorite #mastodon admin is @stux who really, really puts ALOT of love and effort into his instance mstdn.social, which is quite big...and it's in the #netherlands #justsayin Nice share @mitexleo
Ruben
boosted
Ruben
boosted
Apple is showing flagrant disregard for the EU #DigitalMarketsAct. 🇪🇺
Their reluctant allowance of third-party app stores, #sideloading, & alternative payments is nothing more than an act of #malicious compliance by #apple 🍎
👉 https://tuta.com/blog/apple-eu-dma-malicious-compliance
#monopoly #BigTech
Ruben
boosted
👉 New week, new feature for #ProtonMail! 👈
Now, you can easily manage multiple emails simultaneously. Label, move, delete or mark them as read with one tap from your Proton Mail #iOS app.
If you haven't already, get the app here: https://apps.apple.com/app/proton-mail-encrypted-email/id979659905.
Shoulders & Hamstrings
Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 22,5kg x 15 reps
4. 27,5kg (60lbs) x 7 reps
Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 15kg(33lbs) x 8 reps
Iso-Lateral Shoulder Press (Machine Hack):
1. 30kg x 15 reps
2. 50kg x 15 reps
3. 70kg x 10 reps
4. 80kg(176lbs) x 6 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg(99lbs) x 8 reps
Iso-Lateral Lying Leg Curls:
1. 10kg x 15 reps
2. 20kg x 12 reps
3. 30kg x 8 reps
4. 30kg(66lbs) x 8 reps
Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 10 reps
3. 85kg(187lbs)x 8 reps
4. 85kg x 8 reps
Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg(103lbs) x 8 reps
#blog #Bodybuilding #Fitness
Ruben
boosted
Exciting news! The Ubuntu Community is now on Matrix. As of today, we're now fully federated with the rest of "The Matrix"! Anyone can join the party 🎉
Did you know that you can also find the Ubuntu HPC community on Matrix? We're an active group supercomputing professionals that meet every Wednesday over Jitsi. Just look for hpc:ubuntu.com when exploring rooms.
Hope to see you there with the rest of the Ubuntu Community 😎
Ruben
boosted
Ruben
boosted
It would be fun to setup a few thousand .AF domains with content that the Taliban really hates 🤔
"Taliban-***.AF" with all adult content or whatever 
Keep the fckers busy for a while..
Ruben
boosted
How many stars does this planet orbit?
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
