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Ruben boosted

Everyone knows #mealprep is key for a successful #died.
I like to keep it simple #tofu & #beans

Even if I don't consider myself a #vegan I find this is the easiest way for me. Easy to store easy to cook. That's enough for 4 meals. Saves me the time of #cooking for the next 3 days.

I don't like the term but I would even consider this as #healthy 😀

Do you have favorite food for a #cut ?

#bodybuilding #fitness #eating #food #muscle #gym #musclefood #gains #weightlossjourney

Ruben boosted

Back & Posterior Delts

Power grip Pullups (hard squeeze):
10, 8, 6 & 6 squeezes

Ruben (machine hack) Riw:
1. 40kg x 15 reps
2. 40kg x 15 reps
3. 60kg x 15 reps
4. 60kg x 15 reps

Iso Lateral High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 15 reps
4. 100kg x 8 reps

Iso Lateral Low Row:
1. 50kg x 15 reps
2. 70kg x 15 reps
3. 90kg x 8 reps
4. 90kg x 8 reps

Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 15 reps
4. 54kg x 10 reps

Machine Reversed Flyes:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 8 reps

Reversed Cable Crossover:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 12,5kg x 10 reps
4. 12,5kg x 10 reps

Lower Back.
Superman L/R 4x10 sexonds alternating

Stretching:
10 minutes
(fed up)

Ruben boosted

Support Signal by going to signal.org/donate. You can give credit card donations, stock, money from a charitable giving account or donor advised fund (DAF), or cryptocurrency. If you provide an email address when you give (optional!), you’ll receive a tax receipt.

We also happily accept cash and checks if you want your support to be low tech.

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Ruben boosted

#monochrome #photography #winter #snow #blackandwhitephotography
Waiting on Winter - En attendant l'hiver -冬を待っています- Warten auf den Winter - Aspettando l'inverno - Esperando el invierno - Wachten op de winter

Ruben boosted

We have no investors, no advertisers, nobody breathing down our necks demanding that we compromise on privacy for the sake of the bottom line. Signal is supported by you and your donations.

There are many ways to support Signal. You can donate in the app by going to Settings > Donate.

When you do, you’ll get a badge to display on your profile to show your support. You can also donate for a friend so they can display a badge on their profile.

Ruben boosted
Ruben boosted

Narcissists are experts at playing the victim while victimizing others. Shannon L. Alder

Ruben boosted
Ruben boosted

⏰ Wake-Up Call! ⏰

This Friday, #Google starts mass deleting old #Gmail accounts, but will they also recycle unused email addresses❓

Find out how to stop this:
tuta.com/blog/google-deletes-i 💪

Yet, most people are not worried about their unused Gmail being deleted, but annoyed by receiving too many emails. Plus Google is constantly increasing the amount of annoying ads.

If you are one of many ready to leave Google, you can start looking for a private Gmail alternative!
👉 tuta.com/gmail-alternative

Ruben boosted

🌧️☔ Regenplassen, verstopte putten, ondergelopen kelders… Het is volop herfst en de regenbuien zijn soms heftig.

We moeten de stad voorbereiden op extremer weer. Hoe doen we dat en wat kun jij zelf doen?

➡️amsterdam.nl/nieuws/nieuwsover

Ruben boosted

Moved instance, Felt a bit uncomfortable with the admin of my old instance at times. Not on a personal level in any way, just some of his values didn't align with mine.

I love how easy it was to move most of my followers. But I'm bummed out that my postcount got pretty much reset :(

Ruben boosted
Ruben boosted
Ruben boosted

At Proton, your voice matters.

All of your feedback – be it on social media, in support tickets, on our UserVoice forum, or in user interviews – guides our development.

In recent months we’ve added 38 of the most requested improvements and #productivity features to #ProtonMail and #ProtonCalendar.

This includes:
🧲Attachment previews
🔍Event search in Proton Calendar
🎉Public holidays in Proton Calendar

➕ Discover many more on our blog: proton.me/blog/mail-calendar-i

Legs & Calfs
(taking it easy on the lower back)

Incline Leg Presses (pyramid system):
1. 50kg x 30 reps
2. 150kg x 20 reps
3. 250kg x 15 reps
4. 350kg x 10 reps
5. 400kg x 10 reps
6. 400kg x 8 reps
7. 400kg x 6 reps
8. 350kg x 10 reps
9. 300kg x 12 reps
10. 300kg x 10 reps
11. 300kg x 10 reps
12. 250kg x 10 reps

Iso Lateral Leg Extensions:
1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 10 reps
5. 30kg x 10 reps
6. 35kg x 10 reps
7. 35kg x 8 reps
8. 35kg x 8 reps

Seated Calf Machine:
1. 30kg x 30 reps
2. 40kg x 25 reps
3. 50kg x 18 reps
4. 50kg x 15 reps

LF Calf Extensions:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 18 reps
4. 75kg x 15 reps

Horizontal Toe Presses:
1. 45kg x 20 reps
2. 55kg x 18 reps
3. 65kg x 15 reps
4. 75kg x 15 reps

Lower Back Stretching:
10 minutes

Ruben boosted

Time for an #introduction

I'm John and quite new to the #fediverse but this feels like how the internet was back in the 90's and I love it.

My partner is not on #mastodon but we've been together for over 2 decades. We have 2 high energy girls that are delightfully weird.

I love #fitness and I have been a #powerlifter for over 10 years with various success.

I am a #FunctionalProgrammer and write #ReasonML #OCaml at Ahrefs.

I'm 1 half of the duo that made GitKraken and was the VPoE at Qwick

Ruben boosted

There is nothing like the magic of northernlights in the midst of the forest. The sky is alive with green flowing light with the stars twinkling through. #candlelake, #northernlights, #saskatchewan, #canada, #BorealForest

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Hate speech and harassment strictly forbidden.