@sergeant@qoto.org
@sergeant@qoto.org avatar

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

This profile is from a federated server and may be incomplete. Browse more on the original instance.

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

Oh my God! This is horrible.

Fabiana Veras was found by a co-worker after being attacked by a strange man.

Veras, who worked at a clinic as a psychologist, was found by a co-worker around 6pm local time. She had been bound and gagged and had clear cuts on her hands and all over her body. The Sun reported that CCTV showed footage of a man entering the clinic around 5pm. He was wearing a face mask, glasses, gloves, and a covering on his head.

Police reported that the man took Veras’ phone with him. It was found destroyed, along with three knives, two brass knuckles, and a pistol that was stained with blood. João Carvalho was arrested on Wednesday at his home in Natal, which is over 140 miles away from where the crime was committed.

https://generationiron.com/female-bodybuilder-stabbed-death-work/

Branwen74, to random
@Branwen74@mastodon.online avatar

Koningsdag. En of ik wat ga doen. We gaan in de ochtend in de tuin van vrienden koffie drinken en in de middag thuis wat rondhangen, ik heb nog een boek uit te lezen. En jullie?

sergeant,
@sergeant@qoto.org avatar

@Branwen74 Gewoon naar mijn werk.

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

Possible 9th planet within our solar system.

https://arxiv.org/abs/2404.11594

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

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,
@sergeant@qoto.org avatar

@HeyLaiverd Was onder de maat. Knietjes en gewrichten worden een dagje ouder. 😞

HeyLaiverd, to random Dutch
@HeyLaiverd@mastodon.nl avatar

Lijstje.
-haar wassen : ✅️
-kletsen op Mastodon : ✅️
-eten : ✅️
-deurkozijnen schilderen : ✅️
-dierenarts bellen voor jaarlijke controlafspraak Poei: ✅️
-stofzuigen : ✅️
-dweilen : ✅️

Rest mij nog één zeer belangrijke taak waarzonder het weekend niet kan beginnen: wachten tot de man thuiskomt met friet! 😅

image/gif

sergeant,
@sergeant@qoto.org avatar

@HeyLaiverd Vrijdag-Junkdag? 😋

sergeant,
@sergeant@qoto.org avatar

@HeyLaiverd Ben ik helemaal mee eens!

LoederMoeder, to random Dutch

Ik werken. En de kinderen een tent bouwen.

sergeant,
@sergeant@qoto.org avatar

@LoederMoeder @jeroen94704 @osfast Zijn wraak zal zoet zijn. 🤪

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

Nouscat, to random Dutch
@Nouscat@mastodon.social avatar

Lieverds, migraine hier sinds eergisteren middag en is nog niet weg 😖. Ik kom terug als -ie voorbij is. Wens jullie een fijne dag vandaag! 🍀✨ Ik houd mijn ogen nog even dicht. Tot snel!

sergeant,
@sergeant@qoto.org avatar

@Nouscat 💪

Shadedlady, to random Dutch
@Shadedlady@mstdn.social avatar

De buren vinden dat ze om 7 uur wel lang genoeg stil zijn geweest. Nou ik had nog wat langer willen slapen. Wat een rotwoning is dit toch

sergeant,
@sergeant@qoto.org avatar

@Shadedlady Rotwoning of rotburen?

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

😜

saila, to scifi
@saila@mastodon.social avatar

Very happy to learn #ForAllMankind has been renewed for another season — even tho I was hoping it would get the funding for at least one additional season to bring its alt-history inline with our current decade

https://www.apple.com/tv-pr/news/2024/04/apple-renews-globally-acclaimed-hit-space-drama-for-all-mankind-for-season-five-and-announces-new-spinoff-series-star-city/

#ApoleTV #scifi #space

sergeant,
@sergeant@qoto.org avatar

@saila I don't know. It's becoming a drag.

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

Chest & Abs

Flat Dumbbell Presses:

  1. 20kg x 40 reps
  2. 30kg x 15 reps
  3. 40kg (88lbs) x 10 reps
  4. 45kg (99lbs) x 5 reps

Incline Dumbbell Presses:

  1. 20kg x 20 reps
  2. 22,5kg x 15 reps
  3. 25kg x 12 reps
  4. 27,5kg (60lbs) x 9 reps

Incline Bench Press:

  1. 40kg x 20 reps
  2. 50kg x 15 reps
  3. 60kg (132lbs) x 8 reps
  4. 60kg x (132lbs) x 7 reps

Flat Bench Press:

  1. 40kg x 20 reps
  2. 50kg x 15 reps (pecs running out of juice)
  3. 60kg (132lbs) x 8 reps
  4. 70kg (154lbs) x 4 reps

Hanging Leg Raises , combined with stomach vacuums):
20, 15, 10 & 10 reps

Cable Crunches & Stomach vacuums:

  1. 42,5kg x 20 reps
  2. 42,5kg x 20 reps
  3. 45kg x 15 reps
  4. 45kg (99lbs) x 15 reps
sergeant, to random Dutch
@sergeant@qoto.org avatar
sergeant, to bodybuilding Dutch
@sergeant@qoto.org avatar

Lee Labrada

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

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

Back & Posterior Delts

Power grip Pullup:
15, 10, 10 & 10 reps

Lat Pulldown:

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

MTS High Row:

  1. 40kg x 20 reps
  2. 60kg x 15 reps
  3. 89kg x 8 reps
  4. 90kg (198lbs) x 6 reps

Barbell Row:

  1. 40kg x 15 reps
  2. 50kg x 12 reps
  3. 70kg x 8 reps
  4. 80kg (176lbs) x 6 reps

Duo Lat Pulldown:

  1. 33kg x 15 reps
  2. 40kg x 15 reps
  3. 47kg x 12 reps
  4. 54kg (119lbs) x 10 reps

Duo Cable Row (emphasis on a prolonged squeeze):

  1. 26kg x 15 reps
  2. 33kg x 12 reps
  3. 40kg x 9 reps
  4. 47kg (103lbs) x 9 reps

Alternating L/R Reversed Cable Flyes:

  1. 2,5kg x 10 reps
  2. 2,5kg x 15 reps
  3. 5kg (11lbs) x 10 reps
  4. 7,5kg (16lbs) x 8 reps

Machine Reversed Flyes:

  1. 15kg x 12 reps
  2. 17,5kg x 12 reps
  3. 20kg x 10 reps
  4. 22,5kg (49lbs) x 8 reps
sergeant, to random Dutch
@sergeant@qoto.org avatar

Nut Groningen onzeker nu gaswinning is gestopt

sergeant,
@sergeant@qoto.org avatar

@Nouscat Is satire. 😜

Wandelstock, to random Dutch
@Wandelstock@mstdn.social avatar

Das Boot seizoen 4 is sinds kort op NPO+, weer eens wat onderwater gebubbel

sergeant,
@sergeant@qoto.org avatar

@Wandelstock Heb ik ooit eens een seizoen van gezien en toen liep het bij mij helemaal onder water. Ik wist niet dat er nog meerdere seizoenen waren.

RickiTarr, to random
@RickiTarr@beige.party avatar

Have you ever met someone who lies all the time, but doesn't seem to realize they are lying?

sergeant,
@sergeant@qoto.org avatar

@RickiTarr You meen the press?

EricChrSmit, to random Dutch
@EricChrSmit@ftm.nl avatar

Ik word droevig van journalisten die artikelen maken van mededelingen die populisten op social media doen

sergeant,
@sergeant@qoto.org avatar

@EricChrSmit Eens! Tegenwoordig zijn het de (objectieve) verslaggevers/journalisten die polariseren.
Als je rust in je hoofd wil en niet opgezet wilt worden tegen je buurman, moet je het 'nieuws' skippen.

Shadedlady, to random Dutch
@Shadedlady@mstdn.social avatar

Het regende vannacht zo hard dat ik er wakker van werd

sergeant,
@sergeant@qoto.org avatar

@Shadedlady Volgende keer dan maar weer binnen slapen? 😜

Shadedlady, to random Dutch
@Shadedlady@mstdn.social avatar

Lang geslapen

sergeant,
@sergeant@qoto.org avatar

@Shadedlady Dan had je het vast nodig.

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