@sergeant@qoto.org
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sergeant

@sergeant@qoto.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

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sergeant, to random Dutch
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It sucks that this was already the final season.
It sucked even more that the season finale was that dull.

sergeant, to Blog Dutch
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Legs

My Abductors are still hurting from last time, so no fancy stuff today.

Seated Leg Curls:

  1. 25kg x 50 reps
  2. 40kg x 20 reps
  3. 55kg x150 reps
  4. 70kg x 10 reps (154lbs)

lying Leg Curls:

  1. 32kg x 15 reps
  2. 40kg x 12 reps
  3. 47kg x 10 reps
  4. 55kg x 8 reps (121lbs)

Panatta Leg Press:

  1. 50kg x 10 reps
  2. 100kg x 10 reps
  3. 150kg x 10 reps
  4. 200kg (440lbs) x 6 reps
  5. 200kg x 6 reps
  6. 175kg x 6 reps

Leg Extensions:

  1. 32kg x 8 slow reps
  2. 32kg x 10 slow reps
  3. 40kg x 8 slow reps
  4. 47kg x 6 slow reps

Bodyweight Standing Calf Extensions:
300 reps

sergeant, to random Dutch
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Zondag weer op 'kraamvisite' bij mijn dochter. Ze wil graag 'draadjesvlees' (Rund), dus ik ben alvast aan het koken voor zondag.

sergeant, to random Dutch
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Today's forecast

sergeant, to random Dutch
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People, please be aware of https://syncloud.org
Don't buy any of your cloud hardware there. You'll receive no support, no answers to your emails and returned package are not excepted or refunded.

They're scam!

sergeant, to scifi Dutch
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sergeant, to Eurovision Dutch
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I couldn't care less about the .
Just cancel the whole thing or return to the basics.
I think the is poisened by commercial greed, just like in many European football leagues.

sergeant, to random Dutch
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Skipped my workout for today. I'm tired and I feel a little itch in my nose/throat.

Not in the mood for a cold or Flu.

sergeant, to Blog Dutch
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Shoulders, Legs & Calfs

Overhead Barbell Press:

  1. 20kg x 30 reps
  2. 30kg x 20 reps
  3. 40kg x 18 reps
  4. 50kg x 8 reps
  5. 50kg (110lbs) x 6 reps

Iso-lateral Shoulder Press:

  1. 50kg x 15 reps
  2. 60kg x 10 reps
  3. 70kg (154lbs) x 8 reps
  4. 80kg (176lbs) x 6 reps

Dumbbell Laterals:

  1. 10kg x 15 reps
  2. 12,5kg x 15 reps
  3. 15kg x 10 reps
  4. 17,5kg (38lbs) x 8 reps

ATX Lying Leg Curls:

  1. 10kg x 20 reps
  2. 15kg x 15 reps
  3. 20kg x 10 reps
  4. 25kg (55lbs) x 8 reps

Seated Leg Curls:

  1. 35kg x 15 reps
  2. 65kg x 15 reps
  3. 95kg (209lbs) x 8 reps
  4. 105kg (231lbs) x 8 reps

Lying Leg Curls:

  1. 32kg x 15 reps
  2. 40kg x 12 reps
  3. 47kg x 10 reps
  4. 55kg (x121lbs) x 6 reps

Back Squats:

  1. 20kg x 15 reps
  2. 50kg x 12 reps
  3. 80kg x 10 reps
  4. 110kg x 8 reps
  5. 120kg (264lbs) x 6 reps

Leg Press:

  1. 100kg x 20 reps
  2. 200kg x 15 reps
  3. 300kg x 12 reps
  4. 400kg (881lbs) x 10 reps

Leg Extensions:

  1. 32kg x 10 reps
  2. 47kg x 10 reps
  3. 62kg x 10 reps
  4. 78kg (171lbs) x 10 reps

Bodyweight Standing Calf Raises:
300 reps

sergeant, to random Dutch
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Nut Groningen onzeker nu gaswinning is gestopt

sergeant, to random Dutch
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💪

sergeant, to random Dutch
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sergeant, to scifi Dutch
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Watched Dune 2 last night.
It's not particularly better or worse then the original.
It's just...longer.

sergeant, to random Dutch
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😜

sergeant, to random Dutch
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🤣 😂

sergeant, to GYM Dutch
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Way too crowded in the ! 😡

sergeant, to random Dutch
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Super extreem dit...

sergeant, to random Dutch
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I got up early and there was a worm.
Happy Monday y'all! ☕

sergeant, to random Dutch
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sergeant, to random Dutch
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sergeant, to scifi Dutch
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sergeant, to random Dutch
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Guess what's in the air?

sergeant, to random Dutch
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Good read for who is open to it: https://proton.me/blog/whatsapp-alternatives

sergeant, to random Dutch
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Gaat weer helemaal nergens over, hier op Mastodon.

Just tuning in on Mastodon on Monday morning and it's all about nothing.
Lot of nonsense.

Happy Monday though! ☕

sergeant, to scifi Dutch
@sergeant@qoto.org avatar

I'd like a living room like that.

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