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
Chest, Triceps & Abs.
Flat Dumbbell Presses:
1. 20kg x 25 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 42,5kg x 5 reps
Semi Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 12 reps
4. 27,5kg x 10 reps
Incline Bench Presses:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 8 reps
4. 70kg x 5 reps
Flat Bench Presses:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 4 reps
4. 70kg x 4 reps
Scull Crushers:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 27,kg x 10 reps
4. 30kg x 10 reps
Rope Triceps Extensions:
1. 10kg x 15 slow repetitions, hard squeezes
2.. 10kg x 15 slow repetitiins, hard squeezes
3. 15kg x 10 reps
4. 15kg x 10 reps
Hanging Knee ups (short squeezes):
20, 20, 15, 15, 15, 15, 12, 10, 10 & 10 reps
4x10 seconds Vacuum Pose.
#blog
Ruben
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Ruben
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Ruben
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If you give a man a fish, he will eat for a day. If you give a fish a man, it will eat for a lifetime.
Ruben
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Ruben
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Ruben
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Goedemorgen, zo eerst koffie en douchen en daarna met vriendinnen er een mooie dag van maken. Lekker lachen en dansen!
Ruben
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Big news today! EU's Data Protection Supervisor rejects non-EU cloud, offers a secure collaboration Nextcloud platform to all EU institutions https://nextcloud.com/blog/eu-data-protection-supervisor-sets-the-standard-for-data-protection-with-nextcloud/
Ruben
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We live in the Panopticon, not the Public Square. We are not here to be heard. We are here to be watched, observed, corrected, and punished for snaking outside the norm of expectation. Of course, we’re told it’s an honor to be watched, creeped upon, at shot at from the street.
Ruben
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If you tell your friends about Mastodon, you’re technically an ambassador of the federation.
Ruben
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Give a man a gun and he'll rob a bank.
Give a man a bank and he'll rob everyone.
Ruben
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Ruben
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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
