@RubenWA@social.vivaldi.net

RubenWA @RubenWA@social.vivaldi.net · 3d ago

Replying to @verymetalsite@mastodon.social

@verymetalsite@mastodon.social 😎

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RubenWA @RubenWA@social.vivaldi.net · 3d ago

Back, Posterior Delts & Biceps

Pullups:
10, 10, 10, 10, 8, 8, 6 & 6 reps

Cable Row:

42,5kg x 15 reps
50kg x 12 reps
60kg x 10 reps
80kg (176lbs) x 8 reps
100kg (220lbs) x 6 reps

Duo Lat Pulldown (power grip):

17,50kg x 20 reps
25kg x 15 reps
35kg x 10 reps
40kg (88lbs) x 6 reps

Rope Low Row:

21,25kg x 15 reps
25kg x 14 reps
32,5kg (72lbs) x 10 reps
40kg (88lbs) x 8 reps

LF Mchine (stack) Pulldown:

25kg x 20 reps
45kg x 15 reps
65kg x 8 reps
75kg (165lbs) x 6 reps

Reverse Cable Flyes:

2,5kg (6lbs) x 10 reps
2,5kg x 10 reps
5kg (11lbs) x 10 reps
5kg x 10 reps

Reverse Peckdeck Flyes:

25kg x 15 reps
32kg x 10 reps
40kg x 10 reps
40kg x 10 reps

DRAX Biceps Curls:

20kg x 15 reps
25kg x 12 reps
32kg (71lbs) x 8 reps
40kg (88lbs) x 6 reps
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · 4d ago

Legs

Light weight Hack Squat:

50kg x 10 reps
50kg x 10 reps
65kg x 10 reps
80kg (176lbs) x 10 reps
95kg (209lbs) x 10 reps
110kg (243lbs) x 10 reps

Rest-Pause Barbell Squat:

20kg x 10 reps
40kg x 10 reps
60kg x 10 reps
80kg (176lbs) x 8 reps
100kg (220lbs) x 6 reps
110kg (242lbs) x 4 reps

Smith Machine Lunges:

20kg x 10 reps
30kg x 10 reps
40kg x 8 reps
50kg (110lbs) x 6 reps

LF Adduction (inner thighs):

61 kg x 15 reps
75kg x 10 reps
89kg (196lbs) x 10 reps
103kg (227lbs) x 8 reps

LF Hip Abduction:

61kg x 10 reps
75kg x 10 reps
89kg (196lbs) x 10 reps
103kg (227lbs) x 8 reps
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Aug 07, 2026

R.I.P. Tony Scott (54) 🙏

https://youtu.be/kznpKA-AcJg?list=RDkznpKA-AcJg

YouTube

Tony Scott - The Chief

browno1971

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RubenWA @RubenWA@social.vivaldi.net · Aug 06, 2026

Shoulders, Hams & 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
3. 42,5kg (94lbs) x 8 reps
4. 50kg (110lbs) x 6 reps

Deadlifts:
1. 60kg x 10 reps
2. 90kg x 8 reps
3. 120kg x 6 reps
4. 150kg (330lbs) x 3 reps
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Aug 06, 2026

Replying to @historyofpunkrock@sfba.social

@historyofpunkrock@sfba.social 47 years already? It is scary how fast time seem to fly. 😱

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RubenWA @RubenWA@social.vivaldi.net · Aug 06, 2026

Replying to @dan@discuss.systems

@dan@discuss.systems 😂 😂 😂 😂

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RubenWA @RubenWA@social.vivaldi.net · Aug 06, 2026

Replying to @pheonix@hachyderm.io

@pheonix@hachyderm.io These people are not worthy of any response. Waste of valuable energy.

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RubenWA @RubenWA@social.vivaldi.net · Aug 05, 2026

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

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RubenWA @RubenWA@social.vivaldi.net · Aug 05, 2026

Chest, Abs & 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 & 15 reps

Hammerstrength Lying Crunch:
1. 25kg x 30 reps
2. 32kg x 30 reps
3. 39kg x 30 reps
4. 46kg (101lbs) x 25 reps

Machine Hack Triceps Extensions:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg (88lbs) x 12 reps
4. 40kg x 10 reps

Rope Triceps Extensions:
1. 10kg x 10 concentrated reps
2. 10kg x 15 concentrated reps
3. 12,5kg x 10 concentrated reps
4. 15kg (33lbs) x 8 reps
#Blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Aug 04, 2026

Replying to @VeroniqueB99@mastodon.social

@VeroniqueB99@mastodon.social 😂

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RubenWA @RubenWA@social.vivaldi.net · Aug 04, 2026

Maintenance mode due to humidity & heat. :hot_face: Back & 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. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

Reverse Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 10kg x 10 reps
3. 12,5kg (28lbs) x 10 reps
4. 15kg (33lbs) x 8 reps

Cable Crossover:
1. 5kg x 15 reps
2. 7,5kg x 10 reps
3. 10kg x 10 reps
4. 10kg (22lbs) x 10 reps
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Aug 03, 2026

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 reps
3. 50kg (110lbs) x 8 reps
4. 65kg (143lbs) x 10 reps
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Aug 02, 2026

Shoulders, Calfs, Hams & 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 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 42,5kg x 15 reps
3. 50kg x 12 reps
4. 65kg (143lbs) x 8 reps

Deadlifts:
1. 60kg x 10 reps
2. 80kg x 8 reps
3. 100kg x 6 reps
4. 120kg x 5 reps
5. 140kg (309lbs) x 3 reps
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Jul 29, 2026

Hit & 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
4. 20kg x 8 reps

Hanging Knee-ups:
25, 20, 15 & 15 reps

Standing Cable Crunches:
1. 31,25kg x 50 crunches
2. 33,75kg x 50 crunches
3 36,25kg x 40 crunches
4. 38,75kg (85lbs) x 30 crunches
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Jul 28, 2026

Maintenance day for Back & 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 reps
3. 25kg (55lbs) x 10 reps
4. 32kg (71lbs) x 10 reps

MTS High Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

Reversed Cable Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps

Front Pulldown:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 8 reps
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Jul 27, 2026

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 reps
2. 100kg x 10 reps
3. 150kg x 10 reps
4. 200kg (440lbs) x 10 reps
5. 250kg (551lbs) x 10 reps
6. 300kg (661lbs) x 8 reps

Reverse Hack Squat:
1. 75kg x 10 reps
2. 100kg x 10 reps
3. 150kg x 10 reps
4. 200kg (400lbs) x 6 reps
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Jul 26, 2026

Chest, Shoulders & Abs

(in between) Barbell Pushups:
10, 14, 10 & 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 x 20 reps
2. 25kg x 18 reps
3. 39kg (86lbs) x 12 reps
4. 46kg (101lbs) x 8 reps

Alternating Dumbbell Laterals R/L:
1. 5kg x 20 reps
2. 7,5kg (17lbs) x 15 reps
3. 10kg (22lbs) x 12 reps
4. 12,5kg (28lbs) x 10 reps

Hanging Reverse Crunches:
20, 20, 15 & 15 crunches

Lying Leg Raises:
4 x 15 reps

Cable Crunches:
35kg (77lbs) 4 x 25 crunches
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Jul 26, 2026

Replying to @VeroniqueB99@mastodon.social

@VeroniqueB99@mastodon.social Don't forget about the led in tap water.

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RubenWA @RubenWA@social.vivaldi.net · Jul 24, 2026

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

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RubenWA @RubenWA@social.vivaldi.net · Jul 24, 2026

Back & 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 10 reps
4. 35kg (77lbs) x 6 reps

Resistance Band Pulldown:
15, 14, 10 & 8 squeezes with increasing resistance

Deadlifts:
1. 50kg (110lbs) x 10 reps
2. 80kg (176lbs) x 8 reps
3. 110kg (243lbs) x 6 reps
4. 130kg (287lbs) x 4 reps

Superman L/R:
4 x 10 seconds

Resistance Band Facepull:
4 x 10 low pulls
4 x 10 high pulls
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Jul 22, 2026

Upper Legs

Sissy Squats:
40, 30, 20 & 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)
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Jul 20, 2026

Last week I wrecked my shoulder, so no maxing out today. Nice & Short.

Chest & Abs

(In between) Barbells Pushups:
15, 12, 8 & 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 crunches
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Jul 20, 2026

Replying to @VeroniqueB99@mastodon.social

@VeroniqueB99@mastodon.social She's talking about the Street of Hormuz.

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RubenWA @RubenWA@social.vivaldi.net · Jul 19, 2026

Back & 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) x 10 reps

Reverse Peckdeck:
1. 32kg (71lbs) x 15 reps
2. 40kg (88lbs) x 12 reps
3. 47kg (104lbs) x 10 reps
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Jul 19, 2026

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

www.cps.gov.uk

CPS decides to prosecute Tate brothers with additional sexual offences | The Crown Prosecution Servi

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RubenWA @RubenWA@social.vivaldi.net · Jul 18, 2026

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

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RubenWA @RubenWA@social.vivaldi.net · Jul 17, 2026

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 #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Jul 15, 2026

Tight schedule. Only 45 minutes to accomplish the mission.
Chest & Abs

Flat Dumbbell Presses & Flyes:
1. 20k x 20 reps & 10 kg x 15 reps
2. 30kg x 15 reps & 15kg x 15 reps
3. 40kg (88lbs) x 8 reps & 17,5kg (39lbs) x 10 reps
4. 42,5kg (94lbs) x 4 reps & 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 & Hanging Knee-ups:
1. 40kg (88lbs) x 15 reps & 10 reps
2. 50kgb(110lbs) x 15 reps & 15 reps
3. 60kg (132lbs) x 10 reps & 10 reps
4. 70kg (154lbs) x 6 reps
5. 80kg (176lbs) x 3 reps & 15 reps

Standing Cable Crunches:
1. 30kg x 30 reps
2. 30kg (66lbs) x 30 reps
3. 32,5kg (72lbs) x 30 reps
4. 35kg (77lbs) x 25 reps
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Jul 15, 2026

'Explosieve' 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

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RubenWA @RubenWA@social.vivaldi.net · Jul 14, 2026

R.I.P. Sam Neill

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RubenWA @RubenWA@social.vivaldi.net · Jul 13, 2026

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:
1. 5kg (11lbs) x 15 reps
2. 5kg x 15 reps
3. 7,5kg 17lbs) x 15 reps
4. 7,5kg x 15 reps

Lying Reverse Dumbbell Flyes:
1. 6kg (13lbs) x 20 reps
2. 8kg (18lbs) x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Jul 12, 2026

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

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RubenWA @RubenWA@social.vivaldi.net · Jul 11, 2026

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

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RubenWA @RubenWA@social.vivaldi.net · Jul 11, 2026

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

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RubenWA @RubenWA@social.vivaldi.net · Jul 09, 2026

Replying to @zenrenji@mastodon.social

@zenrenji@mastodon.social People who workout suffer less from depressions. Also, a good workout releases endorfins etc, which wil make you feel satisfied and balanced. There are numbers of studies that claim mental benefits of working out.

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RubenWA @RubenWA@social.vivaldi.net · Jul 09, 2026

Thighs only.

BW Sissy Squats:
40, 30, 20 & 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

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RubenWA @RubenWA@social.vivaldi.net · Jul 07, 2026

Replying to @VeroniqueB99@mastodon.social

@VeroniqueB99@mastodon.social

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RubenWA @RubenWA@social.vivaldi.net · Jul 06, 2026

Vandaag diende het hoger beroep tegen de geblokkeerde overname van Solvinity door de Amerikanen.

Volgens Solvinity kwam het verbod er alleen omdat het moederbedrijf van Kyndryl in de Verenigde Staten is gevestigd. Daardoor zou het bedrijf aan Amerikaanse wetgeving moeten voldoen.

De advocaten van Solvinity stellen daar vragen bij. "Als dat doorslaggevend is, zou de integriteit van een fors deel van de Nederlandse digitale infrastructuur al jarenlang in gevaar zijn en onmiddellijk op slot moeten."

Laat dat nou precies de spijker op zijn kop zijn. Dat roepen we al jaren en de Nederlandse digitale infrastructuur moet inderdaad radicaal op de schop. Alleen de lethargie bij onze bestuurders verhinderd dit.

https://www.nu.nl/tech/6402100/digid-beheerder-solvinity-houdt-vol-dat-overname-geen-publieke-risicos-vormt.html

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RubenWA @RubenWA@social.vivaldi.net · Jul 06, 2026

@Vivaldi@social.vivaldi.net #Vivaldi Did you place a restriction on the amount of characters we can post?
Normaly I can share my whole workout, but now I had to cut it short.@social.vivaldi #socialvivaldi

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RubenWA @RubenWA@social.vivaldi.net · Jul 06, 2026

Cardio, Shoulders, Calfs & 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. 105kg (231lbs) x 20 reps
4. 125kg (276lbs) x 20 reps
5. 145kg (320lbs) x 20 reps
6. 165kg (364lbs) x 15 reps

StandingvCalf Raises:
1. 55kg x 20 reps
2. 95kg (209lbs) x 20 reps
3. 105kg (231lbs) x 18 reps
4. 115kg (254lbs) x 15 reps
5. 115jg x 15 reps
6. 115kg x 15 reps

Seated Calf Machine:
1. 20kg (44lbs) x 20 reps
2. 40kg (88lbs) x 20 reps
3. 50kg (110lbs) x 15 reps
4. 60kg (132lbs) x 15 reps

Stiff Leg Dumbbell Deadlifts:
1. 15kg (33lbs) x 20 reps
2. 20kg (44lbs) x 15 reps
3. 25kg (55lbs) x 10 reps
4. 30kg (66lbs) x 10 reps

Iso-lateral Leg Curls:
1. 10kg (22lbs) x 15 reps
2. 15kg (33lbs) x 10 reps
3. 20kg (44lbs) x 10 reps
4. 20kg x 10 reps

Seated Leg Curls:
1. 25kg (55lbs) x 20 reps
2. 40kg (88lbs) x 15 reps
3. 55kg (121lbs) x 12 reps
4. 70kg (154lbs) x 6 reps
#blog

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RubenWA @RubenWA@social.vivaldi.net · Jul 05, 2026

Chest, Abs, Triceps & Lower Back

Incline Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg (33lbs) x 20 reps
3. 20kg (44lbs) x 15 reps
4. 25kg (55lbs) x 10 reps

Proceding with a lower level of inclination:
1. 27,5kg (61lbs) x 10 reps
2. 30kg (66lbs) x 10 reps
3. 32,5kg (72lbs) x 10 reps
4. 35kg (77lbs) x 10 reps

Flat Dumbbell Presses:
1. 37,5kg (83lbs) x 8 reps
2. 40kg (88lbs) x 5 reps
3. 42,5kg (94lbs) 4 reps
4. 45kg (99lbs) x 2,5 reps

Super Incline Closed grip Dumbbell Presses (focus on the inner Pectoralis Minor):
1. 10kg (22lbs) x 15 reps
2. 12,5kg (28lbs) x 14 reps
3. 15kg (33lbs) x 10 reps
4. 15kg x 8 reps

Hanging Knee-ups:
4 x 15 reps

Lying Leg Raises:
2 x 15 reps
2 x 10 reps

MTS Crunches:
1. 35kg (77lbs) x 30 reps
2. 45kg (99lbs) x 30 reps
3. 55kg (121lbs) x 20 reps
4. 65kg (143lbbs) x 15 reps

MTS Triceps Extensions:
1. 20kg (44lbs) x 30 reps
2. 30kg (66lbs) x 20 reps
3. 40kg (88lbs) x 15 reps
4. 50kg (110lbs) x 8 reps

Superman L/R (lower back):
4 x 10 reps
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Jul 04, 2026

Replying to @steltenpower@social.edu.nl

@steltenpower@social.edu.nl Die heb ik even aan een bladwijzer gehangen. Goed stuk, dank je wel.

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RubenWA @RubenWA@social.vivaldi.net · Jul 02, 2026

Back & Posterior Delts

Pullups:
10, 10, 8 & 8 reps

Supine Barbell Row:
1. 40kg x 15 reps
2. 50kg (110lbs) x 12 reps
3. 60kg (132lbs) x 10 reps
4. 70kg (154lbs) x 8 reps

Cable Row:
1. 60kg (132lbs) x 10 reps
2. 70kg (154lbs) x 10 reps
3. 80kg (176lbs) x 8 reps
4. 90kg (198lbs) x 6 reps

Lat Pulldown:
1. 50kg (110lbs) x 15 reps
2. 60kg (132lbs) x 10 reps
3. 70kg (154lbs) x 6 reps
4. 70kg x 6 reps

Supine Front Pulldown:
1. 50kg (110lbs) x 12 reps
2. 60kgv(132lbs) x 10 reps
3. 70kg (154lbs) x 8 reps
4. 80kg (176lbs) x 8 reps

DRAX Row:
1. 32kg (71lbs) x 10 reps
2. 40kg (88lbs) x 10 reps
3. 47kg (104lbs) x 8 reps
4. 47kg x 6 reps

Resistance Band Shoulder Abduction:
4 x 10 reps

Resistance Band Facepull - High:
4 x 10 reps

Resistance Band Facepull - Regular:
4 x 10 reps
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Jul 01, 2026

Artificial Fakeness

https://www.nu.nl/binnenland/6401544/chatgpt-leidt-tot-meer-nepbronnen-in-nederlandse-onderzoeken.html

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RubenWA @RubenWA@social.vivaldi.net · Jul 01, 2026

Thighs only

Squats:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 10 reps
5. 100kg (220lbs) x 10 reps
6. 120kg (265lbs) x 6 reps

Pendelum Squat:
1. 35kg x 10 reps
2. 50kg x 10 reps
3. 65kg (143lbs) x 10 reps
4. 85kg (187lbs) x 8 reps

Leg Presses:
1. 100kg x 10 reps
2. 200kg x 10 reps
3. 300kg (660lbs) x 10 reps
4. 400kg (881lbs) x 8 reps

Leg Extensions:
1. 35kg x 20 reps
2. 50kg x 15 reps
3. 65kg (143lbs) x 10 reps
4. 80kg (176lbs) x 8 reps
#blog #bodybuilding #fitness #mentalhealth

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RubenWA @RubenWA@social.vivaldi.net · Jun 30, 2026

#BSG #BattlestarGalactica #SciFi

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RubenWA @RubenWA@social.vivaldi.net · Jun 30, 2026

#BSG #BattlestarGalactica #Centurion

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RubenWA @RubenWA@social.vivaldi.net · Jun 30, 2026

Shoulders, Hamstrings, Calfs & Cardio

Overhead Barbell Presses:
1. 30kg (66lbs) x 30 reps
2. 40kg (88lbs) x 20 reps
3. 50kg (110lbs) x 10 reps
4. 50kg x 8 reps

Standing Calf Machine Hack Overhead Presses:
1.25kg (55lbs) x 15 reps
2. 35kg (77lbs) x 12 reps
3. 45kg (99lbs) x 10 reps
4. 55kg (121lbs) x 6vreps

Dumbbell Laterals:
1. 5kg (11lbs) x 20 reps
2. 7,5kg (17lbs) x 20 reps
3. 10kg (22lbs) x 15 reps
4. 12,5kg (28lbs) x 10 reps

Stiff Leg Dumbbell Deadlift:
1. 30kg (66lbs) x 15 reps
2. 40kg (88lbs) x 10 reps
3. 50kg (110lbs) x 10 reps
4. 60kg (132lbs) x 8 reps

Seated Leg Curls:
1. 50kg (110lbs) x 15 reps
2. 65kg (143lbs x 15 reps
3. 80kg (176lbs) x 10 reps
4. 95kg (209lbs) x 8 reps

Lying Leg Curls:
1. 35kg (77lbs) x 10 reps
2. 42,5kg (94lbs) x 8 res
3. 50kg (110lbs) x 6 reps

Bodyweight Standing Calf Raises:
300 reps

Standing Calf Machine (stack):
1. 55kg (121lbs) x 20 reps
2. 65kg (143lbs) x 18 reps
3. 75kg (165lbs) x 15 reps

Superman (lower back) L/R:
6 x 10

10 minutes of stretching

2 x 30 minutes walking
#blog #bodybuilding #fitness #MentalHealth

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RubenWA @RubenWA@social.vivaldi.net · Jun 29, 2026

Chest & Abs

Semu Incline Dumbbell Press:
1. 20kg x 30 reps
2. 25kg (55lbs) x 20 reps
3. 30kg (66lbs) x 10 reps
4. 35kg (77lbs) x 10 reps
5. 40kg (88lbs) x 6 reps

Incline Bench Press:
1. 40kg (88lbs) x 15 reps
2. 50kg (110lbs) x 12 reps
3. 60kg (132lbs) x 10 reps
4. 70kg (154lbs) x 8 reps

MTS Chest Press:
1. 40kg x 20 reps
2. 50kg (110lbs) x 15 reps
3. 60kg (132lbs) x 10 reps
4. 70kg (154lbs) x 6 reps

Peckdeck Flyes:
1. 32kg (71lbs) x 20 reps
2. 49kg (88lbs) x 20 reps
3. 55kg (121lbs) x 15 reps
4. 70kg (154lbs) x 10 reps

Standing Cable Crunches:
1. 30kg (66lbs) x 40 crunches
2. 32,5kg (72lbs) x 30 crunches
3. 35kg (77lbs) x 20 reps
4. 37,5kg (83lbs) x 20 reps

Hanging Knee-ups:
4 x 15 reps

HS Lying Ab Crunch:
1. 10kg (22lbs) x 20 reps
2. 32kg (71lbs) x 20 reps
3. 46kg (101lbs) x 20 reps
4. 60kg (132lbs) xv20 reps
5. 67kg (148lbs) x 20 reps
#blog #bodybuilding #fitness #MentalHealth

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