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
boosted
Ruben
boosted
Google continues to build its massive surveillance empire under the sinister guise of “privacy.” In its latest iteration on #Android, Google
lets you opt into their “Ad Topics,” which roughly translated means, “Let Google be the gatekeeper of all your data.” (1/4)
And that's the 6th day in a row...
Back, Shoulders & Biceps.
Cable Row:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps
Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg x 10 reps
LF Machine Row:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 10 reps
4. 65kg x 6 reps
Iso-Lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 10 reps
Reversed Cable Crossover:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps
Machine Reversed Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps
MTS Shoulder Press:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg x 6 reps
Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 10 reps
Straight Bar Spider Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 25kg x 6 reps
Hyper Extensions:
4 x 10 reps
Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness
Wonen wordt in Nederland "niet erkend
en beschermd als een mensenrecht".
Ik roep al jaren dat dit het werkelijke probleem is.
Huisvesting wordt gezien als melkkoe en niet als een fundamenteel recht.
Hulde voor de VN rapporteur!
Happy Winter Solstice!
Ruben
boosted
🏳️🌈🖖🏽
Wow, I really need to take a trip there and get burned alive by lava while soaking with friends under the Northern Lights! #Shopped
Legs & Calfs
BackbSquat:
1. 50kg x 10 reps
2. 80kg x 10 reps
3. 110kg x 6 reps
4. 120kg x 6 reps
Incline Leg Press:
1. 200kg x 10 reps
2. 300kg x 10 reps
3. 350kg x 10 reps
4. 400kg x 10 reps
Leg Extensions:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg x 10 reps
Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 6 repa
Lying Leg Curls:
1. 32kg x 10 reps
2. 40kg x 10 reps
3. 47kg x 8 reps
Standing Bodyweight Calf Raises:
300 reps
Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness
Ruben
boosted
Ruben
boosted
Hiking Avalanche Lake Glacier National Park
The Trail of the Cedars is a hiking trail accessible from Going-to-the-Sun Road. The trail is short an accessible for all, the .60-mile path is paved and has a raised boardwalk in some sections. Some of the cedars visible are over 80 feet tall.
https://fineartamerica.com/featured/hiking-avalanche-lake-glacier-national-park-wayne-moran.html
#AvalanceLake #GlacierNationalPark #Glacier #Montana #Nature #Mountains #Hiking #Getoutside #travel #travelphotography #landscapephotography #buyintoart #Ayearforart
Ruben
boosted
Mark Zuckerberg is reportedly building a $100 million compound in Hawaii — which includes more than a dozen buildings with 30 bedrooms and 30 bathrooms in total. It also includes a a huge underground bunker.
I don’t want to hear that billionaires can’t afford a wealth tax.
Ze (Meteorologen) gooien er morgen maar eens een 'Code Oranje' tegenaan. wanneer winnen we nou eens wat?
De lul (Bouterse) ontspringt gewoon weer de dans! ☹️
Abs, Chest & Triceps
Hanging Reversed Crunches:
20, 20, 15 & 12 reps
Cable Crunches:
1. 40kg x 25 reps
2. 42,5kg x 20 reps
3. 45kg x 15 reps
4. 45kg x 10 reps
Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 79kg x 7 reps
Flat Dumbbell Presses:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 30kg x 8 reps
4. 30kg x 6 reps
LF (upper) Chest Press:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 55kg x 6 reps
Machine Flyes:
1. 45kg x 15 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 65kg x 10 reps
Scull Crushers:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 32,5kg x 8 reps
Rope Triceps Extensions:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 15kg x 10 reps
Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness
Ruben
boosted
@Bellingcat Happy to be able to help!
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
