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RubenWA

RubenWA@social.vivaldi.net

<p>58 yrs old guy(married) from Amsterdam. No education, no purpose, no money, no self esteem. Just lifting weights and drinking coffee, eventually ending up in the oven. All bias towards me is completely justified and I don&#39;t care. <br />openSUSE Linux noob, Privacy Phone advocate. Anti-Whatsapp, Anti-Facebook, Anti-Instagram, Anti-Google. Pro-Threema, Pro-Signal, Pro(tonmail), Pro-Tutanota and Pro-Fediverse.</p>

Posts

  • Post #4492282

    Back, Posterior Delts &amp; Biceps Pullups: 10, 10, 10, 10, 8, 8, 6 &amp; 6 reps Cable Row: 1. 42,5kg x 15 reps 2. 50kg x 12 reps 3. 60kg x 10 reps 4. 80kg (176lbs) x 8 reps 5. 100kg (220lbs) x 6 reps Duo Lat Pulldown (power grip): 1. 17,50kg x 20 reps 2. 25kg x 15 reps 3. 35kg x 10 reps 4. 40kg (88lbs) x 6 reps Rope Low Row: 1. 21,25kg x 15 reps 2. 25kg x 14 reps 3. 32,5kg (72lbs) x 10 reps 4. 40kg (88lbs) x 8 reps LF Mchine (stack) Pulldown: 1. 25kg x 20 reps...

  • Post #4482324

    Legs Light weight Hack Squat: 1. 50kg x 10 reps 2. 50kg x 10 reps 3. 65kg x 10 reps 4. 80kg (176lbs) x 10 reps 5. 95kg (209lbs) x 10 reps 6. 110kg (243lbs) x 10 reps Rest-Pause Barbell Squat: 1. 20kg x 10 reps 2. 40kg x 10 reps 3. 60kg x 10 reps 4. 80kg (176lbs) x 8 reps 5. 100kg (220lbs) x 6 reps 6. 110kg (242lbs) x 4 reps Smith Machine Lunges: 1. 20kg x 10 reps 2. 30kg x 10 reps 3. 40kg x 8 reps 4. 50kg (110lbs) x 6 reps LF Adduction (inner thighs): 1. 61...

  • Post #4429047

    R.I.P. Tony Scott (54) 🙏 https://youtu.be/kznpKA-AcJg?list=RDkznpKA-AcJg

  • Post #4424884

    Shoulders, Hams &amp;amp; Deads Dumbbell Laterals: 1  7,5kg x 30 reps 2. 10kg x 20 reps 3. 12,5kg x 15 reps 4. 15kg (33lbs) x 10 reps 5. 17,5kg 39lbs) x 6 reps 6. 17,5kg x 6 reps 7. 15kg (33lbs) x 8 reps 8. 12,5kg (28lbs) x 12 reps 9. 10kg (22lbs) x 15 reps 10. 7,5kg (17lbs) x 20 reps Seated Leg Curls: 1. 35kg x 20 reps 2. 50kg x 18 reps 3. 65kg x 15 reps 4  80kg (176lbs) x 12 reps 5. 95kg (209lbs) x 8 reps Lying Leg Curls: 1. 30kg x 10 reps 2. 35kg x 10 reps...

  • Post #4399859

    Chest, Abs &amp;amp; Triceps. Flat Dumbbell Presses: 1. 20kg x 20 reps 2. 25kg x 20 reps 3. 30kg x 10 reps 4. 35kg (77lbs) x 8 reps 5. 40kg (88lbs) x 6 reps Cable Flyes: 1. 20kg x 20 reps 2. 30kg x 20 reps 3. 32,5kg x 15 reps 4. 42,5kg 94lbs) x 8 reps Flat Bench Press: 1. 40kg x 20 reps 2. 50kg x 15 reps 3. 60kg x 10 reps 4. 70kg (154lbs) x 7 reps Hanging Knee-ups: 30, 25, 20 &amp;amp; 15 reps Hammerstrength Lying Crunch: 1. 25kg x 30 reps 2. 32kg x 30 reps...

  • Post #4399858

    Bomen hier laten nu hun eikels al vallen. Dat is volgens mij zo&amp;#39;n 3 maanden te vroeg. Door de droogte zet de herfst vroeg in, vrees ik. En dan krijgen we weer wateroverlast. 😞

  • Post #4386465

    Maintenance mode due to humidity &amp;amp; heat. :hot_face:  Back &amp;amp; Rear Delts. Supine Frint Pulldown: 1. 50kg x 20 reps 2. 60kg x 15 reps 3. 70kg x 10 reps 4. 100kg (220lbs) x 8 reps Hammerstrength Iso-lateral Liw Row L/R: 1. 25kg x 12 reps 2. 30kg x 10 reps 3. 35kg x 8 reps 4. 40g (88lbs) x 8 reps Iso-lateral High Row: 1. 20kg x 15 reps 2. 30kg x 15 reps 3. 40kg x 10 reps 4. 50kg (110lbs) x 8 reps Cable Row: 1. 42,5kg x 10 reps 2. 50kg x 10 reps 3. 60k...

  • Post #4352204

    Shoulders, Calfs, Hams &amp;amp; Deads Overhead Barbell Presses: 1. 25kg x 30 reps 2. 35kg x 20 reps 3. 45kg x 15 reps 4. 55kg (121lbs) x 8 reps 5. 55kg x 8 reps MTS Shoulder Press: 1. 40kg x 20 reps 2. 60kg x 15 reps 3. 80kg x 14 reps 4. 50kg (110lbs) x 8 reps Machine Laterals: 1. 20kg x 20 reps 2. 32kg x 15 reps 3. 46kg (101lbs) x 10 reps 4. 46kg x 8 reps Bodyweight Standing Calf Raises: 300 reps Iso-lateral Lying Leg Curls: 1. 7,5kg x 15 reps 2. 7,5kg x 15...

  • Post #4352203

    Upper Legs (Femur): Rest Pause Squats: 1. 20kg x 10 reps 2. 20kg x 10 reps 3. 40kg x 10 reps 4. 60kg x 10 reps 5. 80kg (176lbs) x 8 reps 6. 100kg (220lbs) x 6 reps 7. 110kg (243lbs) x 4 reps Pendulum Squats: 1. 55kg x 10 reps 2. 75kg x 10 reps 3. 85kg (187lbs) x 8 reps 4. 95kg (209lbs) x 6 reps Rest Pause Leg Presses: 1. 100kg x 10 reps 2. 200kg x 10 reps 3. 250kg (551lbs) x 10 reps 4. 300kg (661lbs) x 6 reps Leg Extensions: 1. 20kg x 12 reps 2. 35kg x 10 re...

  • Post #4254387

    Legs! Lying Leg Curls: 1. 20kg x 20 reps 2. 27,5kg x 15 reps 3. 35kg (77lbs) x 12 reps 4. 42,5kg (94lbs) x 10 reps 5. 50kg (110lbs) x 8 reps 6. 57,5kg (127lbs) x 6 reps Seated Leg Curls: 1. 27,5kg x 15 reps 2. 35kg x 15 reps 3. 42,5kg x 15 reps 4. 50kg (110lbs) x 10 reps 5. 57,5kg (127lbs) x 10 reps 6. 65kg (143lbs) x 10 reps Hip Adduction: 1. 61kg x 15 reps 2. 75kg x 15 reps 3. 89kg (196lbs) x 10 reps 4. 89kg x 10 reps Rest Pause Leg Presses: 1. 50kg x 15 r...

  • Post #4254386

    Maintenance day for Back &amp;amp; Rear Delts in random order. No maxing out today. Pullups: 4 x 8 reps Lat Pulldown: 1. 47kg x 10 reps 2. 54kg x 10 reps 3. 61kg x 10 reps 4. 68kg (150lbs) x 8 reps Reverse Peckdeck Flyes: 1. 32kg x 10 reps 2. 40kg x 10 reps 3. 47kg (104lbs) x 10 reps 4. 55kg (121lbs) x 10 reps Machine Romboids Row: 1. 20kg x 10 reps 2. 25kg x 10 reps 3. 32kg x 10 reps 4. 40kg (88lbs) x 10 reps Machine Facepull: 1. 15kg x 15 reps 2. 20kg x 15 re...

  • Post #4254385

    Hit &amp;amp; Run Chest and Abs. Inclune Bench Press: 1. 40kg x 20 reps 2. 50kg x 15 reps 3. 60kg (132lbs) x 12 reps 4. 70kg (154lbs) x 10 reps 5. 70kg x 8 reps LF Chest Press Machine: 1. 35kg x 20 reps 2. 55kg x 12 reps 3. 75kg (165lbs) x 10 reps 4. 75kg x 8 reps Cable motion Presses: 1. 30kg x 15 reps 2. 42,5kg x 12 reps 3. 50kg (110lbs) x 20 reps 4. 57,5kg (127lbs) x 8 reps Flat Dumbbell Flyes: 1. 15kg x 15 reps 2. 17,5kg x 14 reps 3. 20kg (44lbs) x 10 reps...

  • Post #4126600

    Chest, Shoulders &amp;amp; Abs (in between) Barbell Pushups: 10, 14, 10 &amp;amp; 8 reps Flat Dumbbell Flyes: 1. 15kg x 10 reps 2. 17,5kg x 10 reps 3. 20kg (44lbs) x 8 reps 4. 22,5kg (50lbs) x 6 reps Flat Dumbbell Presses: 1. 25kg x 10 reps 2. 30kg (66lbs) x 8 reps (already pre-exhausted) 3. 30kg x 8 reps 4. 35kg (77lbs) x 5 reps Cable Motion Presses: 1. 25kg x 15 reps 2. 35kg (77lbs) x 12 reps 3. 50kg (110lbs) x 6 reps 4. 50kg x 6 reps Machine Laterals: 1. 15kg...

  • Post #4077348

    Upper Legs Sissy Squats: 40, 30, 20 &amp;amp; 15 reps Pause Reps Barbell Squats: 1. 20kg x 10 reps 2. 40kg x 10 reps 3. 60kg 132lbs) x 10 reps 4. 80kg (176lbs) x 6 reps 5. 80kg x 6 reps Rest Pause Pendulum Squats: 1. 37kg x 10 reps 2. 57kg (126lbs) x 8 reps 3. 67kg (148lbs) x 6 reps 4. 67kg x 6 reps Iso-lateral Leg Extensions: 1. 10kg (22lbs) x 10 reps 2. 12,5kg (28lbs) x 10 reps 3. 15kg (33lbs) x 8 reps 4. 17,5kg (39lbs) x 6 reps (Those pause reps are fatal) #...

  • Post #4077347

    Back &amp;amp; Posterior Delts Dropset Lat Pulldown: 100kg (220lbs) x 8 reps 90kg (198lbs) x 6 reps 80kg (176lbs) x 6 reps 70kg (154lbs) x 6 reps 60kg (132lbs) x 6 reps 50kg (110lbs) x 8 reps Lat Pulldown: 1. 50kg x 18 reps 2. 60kg x 12 reps 3. 70kg x 8 reps 4. 80kg (176lbs) x 6 reps Cable Row: 1. 50kg x 14 reps 2. 60kg x 12 reps 3. 70kg x 8 reps 4. 80kg (176lbs) x 6 reps Lying Dumbbell Pullover: 1. 20kg x 15 reps 2. 25kg (55lbs) x 12 reps 3. 30kg (66lbs) x...

  • Post #4077346

    11pm over here, trying to get some sleep. But my brain is in overtime mode, trying to solve multiple work related issues. 😵‍💫

  • Post #3969617

    https://www.nu.nl/tweakers/6403469/ict-cooperatie-geeft-positief-advies-voor-gebruik-europese-clouddienst-in-onderwijs.html

  • Post #3969616

    This is good news. Get them predators off the streets! CPS decides to prosecute Tate brothers with additional sexual offences https://www.cps.gov.uk/national-news/news/cps-decides-prosecute-tate-brothers-additional-sexual-offences

  • Post #3969615

    Back &amp;amp; Posterior Delts Closed grip Pullups: 120 reps total Cable Row: 50kg (110lbs) x 120 total Lat Pulldown: 1. 42,5kg x 15 reps 2. 50kg (110lbs) x 12 reps 3. 60kg (132lbs) x 8 reps 4. 70kg (154lbs) x 6 reps Light Weight Deadlifts: 1. 60kg (132lb) x 10 reps 2. 80kg (176lbs) x 8 reps 3. 100kg (220lbs) x 6 reps 4. 120kg (265lbs) x 4 reps Superman L/R: 4 x 10 seconds Reverse Cable Flyes: 1. 5kg (11lbs) x 20 reps 2. 7,5kg (17 lbs) x 15 reps 3. 10kg (22lbs)...

  • Post #3969614

    Last week I wrecked my shoulder, so no maxing out today. Nice &amp;amp; Short. Chest &amp;amp; Abs (In between) Barbells Pushups: 15, 12, 8 &amp;amp; 8 reps Incline Bench Presses: 1. 40kg x 20 reps 2. 50kg (110lbs) x 10 reps 3. 60kg (132lbs) x 10 reps 4. 70kg (154lbs) x 10 reps LF Chest Preess: 1. 45kg (99lbs) x 15 reps 2. 45kg x 15 reps 3. 55kg (121lbs) x 15 reps 4. 75kg (165lbs) x 8 reps MTS Crunches: 45kg x 30, 30, 30, 30 reps Hanging Reverse Crunches: 4x15 crunche...

  • Post #3898570

    Leg Day Sissy Squats: 40, 30, 25, 15 reps Leg Press pause reps: 1. 100kg x 10 reps 2. 150kg x 10 reps 3. 200kg (440lbs) x 10 reps 4. 250kg (550lbs) x 6 reps Pendelum Squat: 1. 37kg x 10 reps 2. 52kg x 10 reps 3. 87kg (192lbs) x 8 reps 4. 97kg (214lbs) x 6 reps Lying Iso-lateral Leg Curls L/R: 1. 7,5kg x 15 reps 2. 10kg (22lbs) x 10 reps 3. 12,5kg (28lbs) x 8 reps 4. 12,5kg x 6 reps Bodyweight Standing Calf Raises: 300 reps #blog #bodybuilding #fitness #MentalHe...

  • Post #3849823

    &amp;#39;Explosieve&amp;#39; Diarree. Daar stel ik me iets bij voor. Zal een bende geven... https://www.nu.nl/buitenland/6403113/uitbraak-van-explosieve-diarree-in-vs-is-een-mysterie-voor-experts.html

  • Post #3849822

    Tight schedule. Only 45 minutes to accomplish the mission. Chest &amp;amp; Abs Flat Dumbbell Presses &amp;amp; Flyes: 1. 20k x 20 reps &amp;amp; 10 kg x 15 reps 2. 30kg x 15 reps &amp;amp; 15kg x 15 reps 3. 40kg (88lbs) x 8 reps &amp;amp; 17,5kg (39lbs) x 10 reps 4. 42,5kg (94lbs) x 4 reps &amp;amp; 20kg (44lbs) x 8 reps Incline Dumbbell Presses: 1. 20kg (44lbs) x 15 reps 2. 22,5kg (50lbs) x 10 reps 3. 25kg (55lbs) x 8 reps 4. 27,5kg (61lbs) x 6 reps Flat Bench Press &amp;am...

  • Post #3820242

    Unconventional Back workout. Closed Grip Pullups: 100 reps total Barbell Row: 40kg (88lbs) x 100 reps total Pyramide Lat Pulldown: 1. 100kg (220lbs) x 3 reps 2. 90kg (198lbs) x 4 reps 3. 80kg (176lbs) x 6 reps 4. 70kg (154lbs) x 8 reps 5. 60kg (132lbs) x 10 reps 6. 50kg (110lbs) x 15 reps Light weight Deadlifts: 1. 40kg x 10 reps 2. 60kg x 8 reps 3. 80kg (176lbs) x 8 reps 4. 100kg (220lbs) x 6 reps Superman L/R (lower back): 4 x 10 seconds Reverse Cable Flyes:...

  • Post #3820241

    R.I.P. Sam Neill

  • Post #3777048

    Thighs only. BW Sissy Squats: 40, 30, 20 &amp;amp; 15 reps Reverse Hack Squat: 1. 100kg (220lbs) 2. 150kg (330lbs) x 10 reps 3. 200kg (440lbs) x 8 reps 4. 225kg (496lbs) x 6 reps Pendelum Squat: 1. 60kg (132lbs) x 8 reps 2. 70kg (154lbs) x 8 reps 3. 80kg (176lbs) x 8 reps 4. 90kg (198lbs) x 6 reps Leg Extensions: 1. 20kg (44lbs) x 15 reps 2. 25kg (55lbs) x 15 reps 3. 30kg (66lbs) x 12 reps 4. 40kg (88lbs) x 10 reps #blog #bodybuilding #fitness #MentalHealth

  • Post #3777047

    Just received this email, because I was curious earlier. But I think I&amp;#39;ll pass. It&amp;#39;s not Sovereign European and they want my ID. That&amp;#39;s a red flag. #WSocial #WSocial_notsocial #EuropeanSovereignty

  • Post #3777046

    W Social is a social network built on the Authenticated Transfer Protocol (“AT Protocol”)...W Social can be accessed by other platforms and services that also use the AT Protocol (such as Bluesky or Eurosky), and vice versa. 🚩 Thanks, but no thanks! #WSocial WSocial_notsocial #EuropeanSovereignty

  • Post #3777045

    Terwijl iedereen in Amerika zich afvraagt of Mitch McConnell nog ademt, sterft één van zijn populistische vriendjes onverwacht. https://www.nytimes.com/2026/07/12/us/politics/lindsey-graham-dead.html?smid=nytcore-ios-share

  • Post #3650054

    Cardio, Shoulders, Calfs &amp;amp; Hamstrings. Machune Laterals: 1. 10kg (22lbs) x 40 reps 2. 15kg (33lbs) x 30 reps 3. 20kg (44lbs) x 30 reps 4. 25kg (55lbs) x 25 reps 5. 32kg (71lbs) x 20 reps 6. 39kg (86lbs) x 10 reps LF Shoulder Presses (stack): 1. 25kg (55lbs) x 20 reps 2. 35kg (77lbs) x 15 reps 3. 45kg (99lbs) x 10 reps 4. 45kg x 10 reps 5. 55kg (121lbs) x 6 reps 6. 55kg x 6 reps Horizontal Calf Press: 1. 65kg (143lbs) x 30 reps 2. 85kg (187lbs) x 30 reps 3...