ninegene

Incline Fly/Press (incline bench)

• upper chest & shoulder cap (higher incline, more shoulder workout)
• feet under keen and firm on the floor
• pack shoulder, chest up - minor arch of the back
• breath in - lower dumbbell while keeping around 90 degreee bend of elbows
• breath out - press up while keeping slight bend of elbows (no locking of elbows)
• dumbbell over your chest (not over your neck and face)
• lighter weight for safety

Dumbbell Pullover for Chest (on bench)

ninegene

Based on: Ultimate Full-Body Dumbbell Workout | Andy Speer

Complex 1: Power and Stretching

Perform 3 rounds, resting 60-90 sec. between rounds

1. Dumbbell Clean: 10 reps
2. Dumbbell Push Press: 10 reps
3. Dumbbell Front Squat: 10 reps

Complex 2: Hypertrophy Series

Perform 3 rounds, resting 60 sec. between rounds

ninegene

#!/bin/bash
set -ex

sudo apt-get update
sudo apt-get install vlc python gettext python-setuptools
sudo apt-get install libvlc-dev hicolor-icon-theme python-glade2 python-gobject python-gtk2

cd /tmp
wget -c -O sopcast-player.tgz https://sopcast-player.googlecode.com/files/sopcast-player-0.8.5.tar.gz
tar xzvf sopcast-player.tgz

ninegene

" copy all this into a vim buffer, save it, then...
" source the file by typing :so %
" Now the vim buffer acts like a specialized application for mastering vim

" There are two queues, Study and Known.  Depending how confident you feel
" about the item you are currently learning, you can move it down several
" positions, all the way to the end of the Study queue, or to the Known
" queue.

" type ,, (that's comma comma)

ninegene

Headers

A First Level Header
====================

A Second Level Header
---------------------

ninegene

- (BOOL)webView:(UIWebView *)webView shouldStartLoadWithRequest:(NSURLRequest *)request
 navigationType:(UIWebViewNavigationType)navigationType {
    NSString *urlString = [[request URL] absoluteString];
    
    if ([urlString hasPrefix:@"js:"]) {
        NSString *jsonString = [[[urlString componentsSeparatedByString:@"js:"] lastObject] 
                                stringByReplacingPercentEscapes];
        NSData *jsonData = [jsonString dataUsingEncoding:NSUTF8StringEncoding];
        
        NSError *error;

ninegene

#!/bin/bash

# <UDF name="ssh_key" Label="Paste in your public SSH key" default="" example="" optional="false" />

# root ssh keys
mkdir /root/.ssh
echo $SSH_KEY >> /root/.ssh/authorized_keys
chmod 0700 /root/.ssh

# update to latest

ninegene

<?php
/**
  Web Analytics MediaWiki extension
 
==Analytics.php==
Add tracking JavaScript scripts to all Wiki Pages. It has option not to track logged-in users.

==Installation==
Save [https://raw.github.com/genealo/mediawiki-extensions/master/Analytics.php Analytics.php] as <mediawiki_installed_dir>/extensions/Analytics.php.

ninegene

# Ubuntu upstart file at /etc/init/redis-server.conf
description "redis server"

pre-start script
    mkdir -p /var/lib/redis/
    mkdir -p /var/log/redis/
    chown -R redis /var/lib/redis/
    chown -R redis /var/log/redis/
end script

ninegene

#! /bin/sh
### BEGIN INIT INFO
# Provides:		redis-server
# Required-Start:	$syslog $remote_fs
# Required-Stop:	$syslog $remote_fs
# Should-Start:		$local_fs
# Should-Stop:		$local_fs
# Default-Start:	2 3 4 5
# Default-Stop:		0 1 6
# Short-Description:	redis-server - Persistent key-value db