Quads only.
Squats:
1. BW x 20 reps
2. Bar x 10 reps
3. 50kg x 10 reps
4. 80kg x 10 reps
5. 110kg x 8 reps
6. 120kg x 6 reps
Smith Machine Static Lunges:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 10 reps
4. 50kg x 8 reps
5. 60kg x 6 reps
Incline Leg Press:
1. 50kg x 20 slow reps
2. 100kg x 20 slow reps
3. 150kg x 15 slow reps
4. 200kg x 10 slow reps
5. 250kg x 8 slow reps
6. 300kg x 6 slow reps
Leg Extensions:
1. 35kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 15 reps
4. 62kg x 12 reps
#blog #Bodybuilding #Fitness
You might already know that the Open Build Service will be down due to moving to a new data center. However, registry.opensuse.org will also be down. This means you will be unable to pull registry.opensuse.org/opensuse/tumbleweed, leap, toolboxes and other images until the next day. https://lists.opensuse.org/archives/list/project@lists.opensuse.org/thread/6K7XWWXNLVESDYOKRUKKCII5L3B4R3NH/
📣 Big Tech needs your data: https://stackdiary.com/zoom-terms-now-allow-training-ai-on-user-content-with-no-opt-out/
BUT YOU CAN SAY NO!
Tutanota is a great choice for privacy - and it stops voracious AI surveillance. ❤️
Sign-up now: https://tutanota.com/big-tech-alternative?t-src=m
Shoulders, Hamstrings, Calfs & Cardio.
Machine Hack Overhead Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps
MTS Shoulder Press:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 80kg x 10 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 20 reps
3. 35kg x 15 reps
4. 45kg x 10 reps
LF Shoulder Press:
1. 25kg x 20 reps
2. 35kg x 15 reps
3. 45kg x 8 reps
ATX Lying Leg Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 6 reps
Iso Lateral Lying Leg Curls:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 27,5kg x 8 reps
4. 27,5kg x 8 reps
Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 85kg x 8 reps
Seated Calf Raises:
1. 30kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 50kg x 15 reps
LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg x 15 reps
Toe Presses (machine hack):
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg x 15 reps
Treadmill at 10% inclination:
25 minutes
#blog #Bodybuilding #Fitness
Suppose that teleporters are invented, and can instantly transport you anywhere you want. It's easy and affordable - but it works by deconstructing your body as you enter the teleporter, and reconstructing it on the other side.
Would you ever use such a teleporter?
#FediPoll #Teleportation #SciFi
Here are some other reasons why you should try @opensuse Tumbleweed.
1. It's a rolling-release distribution; that means new software is released continuously. You always have the latest software from #devs #contributors without having to reinstall your OS.
2. It is stable and reliable, despite being a rolling-release distribution. This is because #openSUSE Tumbleweed uses @openQA to ensure that new software is compatible with the existing system.
3. #openSUSE #Tumbleweed is easy to use.
Canadian friends, I applaud this push for a boycott of Facebook and Instagram August 23rd and 24th. I understand it's to encourage those companies to let Canadians share news again.
https://act.friends.ca/page/133505/action/1
But don''t stop there. OPT OUT FOR GOOD. Canadians don't need the "social" giants--for news or anything else. We need an independent media sharing infrastructure away from those toxic tools. Get off for good, invest in independence, resilience and community connection, and don't look back.
“It was part luck, part wisdom, but somehow Amsterdammers managed to realize what a livable city is about.
Every city has its own unique conditions and challenges. So it’s not about making all cities like Amsterdam. It’s about making them better versions of themselves.”
https://dailyhive.com/calgary/sharing-amsterdams-story-of-transformation-into-a-city-for-people
Andy Davey on Russian spacecraft #Luna-25 crashing into the moon - political cartoon gallery in London original-political-cartoon.com
Good news!! Feel free to flash / root your device📱 if you live in EU. It won't void its 2-year warranty!
Control your phone, extend its lifespan & choose your software freely.
https://fsfe.org/news/2023/news-20230807-01.html
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