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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@Uilebheist @SecularJeffrey I believe it was Einstein who said “What is right is not always popular and what is popular is not always right.”
Ruben
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Incredible. A female falcon was equipped with a satellite tracking system in South Africa before migrating to Finland. Image shows tracker data. In just 42 days she flew over 10.000km at an incredible average of 230 km per day and almost in a straight line.
📷via reddit@ChemBioJ
Chest & Abs
Flat Dumbbell Presses:
1. 20kg x 40 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 42,5kg x 6 reps
Incline Bench Press:
1. 50kg x 12 reps
2. 55kg x 10 reps
3. 60kg x 10 reps
4. 65kg x 8 reps
Flat Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 6 reps
4. 80kg x 4 reps
Semi Incline Dumbbell Flyes:
1. 12,5kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg x 12 reps
4. 20kg x 8 reps
Hanging Reversed Crunches:
30, 25, 20 & 15 reps
Cable Crunches:
1. 43,75kg x 30 reps
2. 46,25kg x 20 reps
3. 48,25kg x 15 reps
4. 48,25kg x 12 reps
4x20 seconds Vacuum Pose
#blog #BodyBuilding #Fitness
Ruben
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Ruben
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Russia Turns to Women's Prisons for Fresh Recruits – Reports - The Moscow Times
https://www.themoscowtimes.com/2023/03/13/russia-turns-to-womens-prisons-for-fresh-recruits-reports-a80470
#Ukraine #UkraineRussiaWar #UkraineUnderAttack #UkraineWarNews
Ruben
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Ruben
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Makemake of the Outer Solar System
Credits: European Southern Observatory
#nature #space #astrophotography
Ruben
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Ruben
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The fight against censorship has never been more important - Proton VPN Blog
https://protonvpn.com/blog/day-against-cyber-censorship/
Ruben
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Back & Rear Delts
Supersets Pullup & Barbell Row:
1. 15 reps & 40kg x 15 reps
2. 10 reps & 50kg x 10 reps
3. 10 reps & 55kg x 10 reps
4. 10 reps & 60kg x 8 reps
T-bar Row:
1. 25kg x 20 reps
2. 35kg x 10 reps
3. 45kg x 10 reps
4. 55kg x 6 reps
Supersets Lat Pulldown & Narrow grip Overhead Pulldown:
1.. 42,kg x 15 reps & 42,5kg x 10 reps
2. 50kg x 15 reps & 50kg x 8 reps
3. 60kg x 10 reps & 60kg x 8 reps
4. 70kg x 6 reps & 60kg x 6 reps
Wide Grip Ccable Row:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3.. 60kg x 10 reps
4. 70kg x 8 reps
Reversed Cable Crossover:
1. 5kg x 15 reps
2. 5kg x 15 reps
3. 7,5kg x 10 reps
4. 7,5kg x 10 reps
Machine Hack Reversed Flyes:
1. 5kg x 15 reps
2. 10kg x 15 reps
3. 15kg x 10 reps
4. 20kg x 8 reps
#blog #bodybuilding #fitness
Ruben
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Ruben
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It's called the Metaverse because it has mostly been Met with Averse reactions
Ruben
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First US Spacewalk
Credits: Gemini 4, #NASA
#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
