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
Shoulders & Cchest.
Barbell Presses:
1. 20kg x 40 reps
2. 30kg x 30 reps
3. 40kg x 20 reps
4. 50kg x 8 reps
5. 50kg x 6 reps
Machine Hack (Pendelum Squat) Overhead Presses:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 10 reps
Iso Lateral Schoulder Press (machine):
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 15 reps
4. 80kg x 10 reps
Machune Laterals:
1.. 15 kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 12 reps
4. 35kg x 10 reps
5. 45kg x 6 reps
Peck Deck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 10 reps
Cable Motion Presses:
1. 30kg x 20 reps
2. 35kg x 15 reps
3. 42,5kg x 15 reps
4. 50kg x 12 reps
LF Chest Press:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 12 reps
4. 75kg x 10 reps
Iso Lateral Bench Press:
1. 30kg x 20 reps
2. 50kg x 8 reps
3. 50kg x 8 reps
4. 85kg x 7 reps
DRAX Shoulder Presses:
1. 32kg x 18 reps
2. 40kg x 14 reps
3. 47kg x 8 reps
4. 47kg x 8 reps
Feeling fed up for today so it's time to quit.
#blog #Bodybuilding #Fitness
Ruben
boosted
Ruben
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“I fear the day that technology will surpass our human interaction. The world will have a generation of idiots.” Albert Einstein.
Ruben
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@Grutjes Veel veiligere methode is om te checken via
https://haveibeenpwned.com/
Daar zijn vandaag de 8 miljoen Genesis records toegevoegd aan de doorzoekbare data.
Ruben
boosted
Ruben
boosted
in de nabije toekomst kan je op 'n link klikken om 'n plank te bevestigen
Ruben
boosted
op 'n fruitschaal, hoe waardeer jij de getallen 1 tot 10?
Ruben
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Ruben
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My husband, Randy, just yelled a pair of mourning doves in the yard and told them to get a room.
Poor guy, he was SO close to getting laid. The dove, not Randy.
Ruben
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The words “spam” and “scam” are similar, and that’s no coincidence. Many emails that end up in your #spam folder tend to be attempts at scam, #identitytheft, and the like. 🧵 (1/2)
Ruben
boosted
Scroll through the images below to see how you can recognize #scamemails, or learn more here: https://proton.me/blog/spam-email and here: https://proton.me/blog/what-is-phishing.
Follow the #NoSpamWeek hashtag for more anti-spam tips! (2/2)
Quads only.
Leg Press:
1. 50lg x 30 reps
2. 100kg x 20 reps
3. 150kg x 15 reps
4. 200kg x 12 reps
5. 250kg x 10 reps
6. 300kg x 10 reps
7. 350kg x 10 reps
8. 400kg x 8 reps
9. 450kg x 6 reps
Hack Squat:
1. MW x 15 reps
2. MW + 20kg x 15 reps
3. MW + 40kg x 12 reps
4. MW. + 60kg x 10 reps
5. MW + 80kg x 6 reps
Smith Machine Squats:
1. 30kg x 15 reps
2. 50kg x 12 reps
3. 70kg x 8 reps
4. 90kg x 6 reps
Smith Machine Static Lunges L/R:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 8 reps
4. 50kg x 6 reps
Leg Extensions:
1.. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 12 reps
4. 65kg x 10 reps
(That should be enough)
Ruben
boosted
Time for the #VisualWritingPrompt for 04/04/23!
Write a 480-ish character #SciFi story about this AI generated image.
#WritingCommunity #Midjourney #WritingPrompt #SecretSciFiNetwork
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
