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
Hoge(re) vleesconsumptie leidt tot hogere levensverwachting.
Ruben
boosted
If your followers are:
💙 Cute
💙 Adorable
💙 Totally huggable
💙 Silly little creatures in your electronic devices
💙 Perfect
💙 Lovable
💙 Weird (in the fun way)
💙 Witty AF
💙 Badass
...#BOOST this toot so they know how you feel!!
Let's spread the love!!
Back, Posterior Delts & Cardio.
Pronated grip Pullups:
20, 15, 10 & 10 reps
Supinated grip Pullups:
10, 10, 10, 8 & 7 reps
Duo Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3 54kg x 12 reps
4. 61kg x 8 reps
Overhead Pulldown:
1. 40kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 15 reps
4. 62kg x 8 reps
Iso Lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 15 reps
4. 80kg x 10 reps
DRAX Row:
1. 32kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps
Reversed Peck Deck:
1. 32kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps
Machine Reversed Flyes:
1. 5kg x 15 reps
2. 10kg x 15 reps
3. 15kg x 12 reps
4. 20kg x 10 reps
Reversed Dumbbell Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
Treadmill at 10% inclination:
25 minutes
#blog #Bodybuilding #Fitness
Ruben
boosted
"Het komende jaar hebben we de kans om het gebruik van #glyfosaat in Europa te verbieden. Teken de petitie en steun onze oproep."
Ruben
boosted
🏳️🌈🖖🏽
We’re less than 3,000 signatures away from our goal, but we need your support to cross the finish line. Take a stand and demand that we end this horrific treatment of migrants at the Texas border.
Join me in this important cause! Together, we can make a difference 👇 https://www.thepetitionsite.com/takeaction/806/513/820/?TAP=2430&source_id=TexasMigrants
Ruben
boosted
Got my employer to fully remove the Twitter link on our company contact page and just use Mastodon. :) #TwitterMigration #MastodonMigration
Ruben
boosted
#Scifi Worth Reading: The Truth of Valor #BookReview - M. Pax https://www.mpaxauthor.com/scifi-worth-reading-the-truth-of-valor-bookreview/
Ruben
boosted
Whoever's been doing rain dances lately, you can stop now. No, seriously, you really can stop now. ;)
#Weather
Ruben
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Ruben
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Detailing Hale-Bopp
Credits: T. Puckett, Puckett Observatory
#nature #space #astrophotography
Ruben
boosted
What put you in this jar? #MPaxDimension #WritingCommunity #creativity #scifi #fantasy #writingprompt
image from Pixabay
Ruben
boosted
Many localities report popcorn shortages as federal grand jury assembles today in D.C. 🍿
Quad Day
Sissy Squats:
40, 30, 20 & 10 reps
Smith Machine Static Lunges R/L:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 10 reps
4. 50kg x 8 reps
Incline Leg Presses:
1. 100kg x 20 slow reps
2. 150kg x 15 slow reps
3. 200kg x 10 slow reps
4. 200kg x 10 slow reps
Leg Extensions:
1. 32kg x 10 reps
2. 40kg x 10 reps
3. 47kg x 10 reps
4. 55kg x 8 reps
The trick is to extend the Time Under Tension with less weight.
I haven't felt that sore in a while.
Shaking Legs Syndrome.
#blog #Bodybuilding #Fitness
Dutch goalkeeper is standing in her goal with a mug of Starbucks.
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
