This is the second single after “South Again” from her album “GBG vs STHLM”. The track is loud, but it makes for a good song for a bad day.

Super!

By Vince DelMonte

If you could sculpt one body part to perfection for next summer, what would it be? Let me guess – six pack abs! I don’t know anybody who does not want to shrink there waistline, lose body fat, eliminate low back pain and develop a jaw dropping set of rock-hard six-pack. Too bad that your brain has been poisoned with contaiminated information.

Before you can start learing how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed.

Because of all this hyped up and misguided information – even among so-called ‘fitness experts’ – you should skeptical of discerning about all abdominal training equipment and programs. Let’s first eliminate the top four ways not to get a six-pack:

Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can’t flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them, that if you get suckered into these ‘ab workout’ gimmicks, you will be broke quicker than Ben Johnson sprints the 100 m dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!

Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workou! Crunches are decent but totally overused and associated with more being better. Crunches is a very general exercise and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which negelets adequate muscle fiber recruitment.

Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when instead, you should be feeding the muscle. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere so guess what gets sacrificed? That’s right, your precious muscle which is in fact responsible for a maintaining a high metabolism. Starve your muscle – great logic!

Learning how to get a six-pack does not require fat burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do – nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to ‘burn fat’ is built on a sandy foundation and misleading because diet pills only treat the symptons and not the root cause. Without focusing on the root problems of a flabby mid-section, like nutrition, lifestyle and proper training, you will just end up where you started – farther away from having a six-pack for summer instead of closer.

If just landed on earth from Mars today, and were able to avoid these four completely wrong ways to build a six-pac, than you will have an advantage over the rest of the world and be one enormous step closer to taking your shirt off with pride!

———————————-
About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

What do you do if you want to map out devices on your network? Well, if you were of sound mind you’d probably use nmap or something like that. Or, if you wanted to do it all yourself you could write your own ping sweep utility. In BASH of course. Just in case you don’t know what a ping sweep is or why you should want to do it: you’re basically sending out pings to every possible IP address on a specific subnet and listening for responses from devices that are alive.

In this post we’re just going to be working with /24 (class C) subnets. Much more then that and things can get crazy. Oh yeah, proceed at your own risk. I’m not responsible for your actions. Running this against a public IP range could get you in some trouble. Also, this spawns a whole bunch of sockets and isn’t something you want to constantly run. Anyway, let’s go over how to do this in a “one-line”, then we’ll make a nice script.

SUBNET=192.168.1; for ((i=1;i<255;i++)); do { ping -c1 $SUBNET.$i && echo “$SUBNET.$i” >> resultsfile & }; done

Pretty gnarly right? So let’s go through this a step at a time. First, we set the SUBNET variable to the subnet we want to use. In this case 192.168.1 . Then we run through a loop. We start out with our variable i set to 1. Each iteration through the loop increments i by 1 until i reaches 254. Now the next part – everything between the curly braces – is where the dirty work is done. So, it send one ICMP ECHO packet to the IP address and upon a successful response it appends that IP to a file. See that ampersand right before the last curly brace? That’s what makes everything between the curly braces get backgrounded (run in the background). This allows the for loop to continue without having to wait for the ping to return. If it had to wait for each ping to return before the next iteration, this would take a couple hours to run. Once that command finishes (give it about 10 seconds or so) just do cat resultsfile to see the list of alive IPs in the subnet.

So now let’s make this into a simpler command that we could run. Here’s the script. I think I’ve commented it pretty well but if you have questions feel free to contact me. I’ve tested both the one-liner above and this script on Fedora 10 and RHEL 3, 4, 5 and it works just fine.

#!/bin/bash

ECHO="/bin/echo"
PING="/bin/ping"
CAT="/bin/cat"
TOUCH="/bin/touch"
TMPFILE="/tmp/$$"

trap "{ rm -f $TMPFILE; exit 255; }" SIGINT SIGTERM EXIT
      # This will delete our TMPFILE if the program
      # gets interrupted (eg. Ctrl-c) or upon normal exit.

function Usage {
   $ECHO ""
   $ECHO "Usage: $0 <subnet>"
   $ECHO ""
   $ECHO "   Example: $0 192.168.1"
   $ECHO ""
   $ECHO "This script runs a ping sweep of a /24 subnet checking for pingable hosts."
   $ECHO "Use/modify at your own risk. Running this against public (ie. not yours) IP"
   $ECHO "ranges can have unwanted consequences. This can also put unwanted stress on"
   $ECHO "your system as it can open a LOT of sockets at once."
}

function Sweep {
   if [ "$1" == "" ]; then       # If for some reason no argument was passed
      Usage                      # then call the Usage function then exit.
      exit 1
   else                          # Otherwise just set SUBNET.
      SUBNET="$1"
   fi

   if [ ! -f $TMPFILE ]; then    # If the TMPFILE doesn't exist then exit.
      $ECHO "Error: Unable to open $TMPFILE for access."
      exit 1
   fi

   for ((i=1;i<255;i++)); do     # Now we loop through all the "safe" IPs (1-254)
      { $PING -c1 $SUBNET.$i &>/dev/null && $ECHO "$SUBNET.$i" >> $TMPFILE & }
      # Plain English:
      # Send 1 ICMP ECHO packet to the IP address and if it was a successful
      # ping add that IP address to the end of our TMPFILE. The '&' just before
      # the last curly brace tell this whole command to run in the background.
      # This has the effect of allowing the for loop to spawn off all the pings
      # in very rapid succession decreasing the run time by several orders of magnitude.
      # Try removing that last '&' and see how long this takes to run. Hint: Hours.
   done

   sleep 3                      # Any pings not back after 3ses aren't coming.
}

#############################################################################
# Main
if [ "$1" == "" ]; then         # Make sure an argument was passed. Otherwise
   Usage                        # call Usage and exit. Redundant I know.
   exit 1
fi

$TOUCH $TMPFILE                 # Try to create a temporary file to save stuff.
if [ "$?" != "0" ]; then        # If it fails then error and exit. Make it nicer if you want.
   $ECHO "Error: Unable to open $TMPFILE for access."
   exit 1
fi

Sweep "$1"                      # Now do the deed.
$ECHO "Pingable Hosts: "        # Now print out the list of pingable hosts
$CAT $TMPFILE                   # that we've collected in TMPFILE.
exit 0                          # This call to exit is important to clean up.

This is the first post in a series I’m calling “The Wrong Way”. For some reason it’s usually more fun, to me at least, to do things the wrong way in Linux. Now when I say “wrong way”, I mean that there are at least 5-10 ways to do this that are all closer to “by the book”. But I don’t think those ways are always the most fun or informative. In this first post I’m going to show how to do a traceroute without actually using the traceroute command. To make it even more “wrong” we’re going to do it in BASH (Bourne Again SHell.) This might be a no-brainer for a lot of people but I think that besides the enjoyment of doing something wrong, it’s a good way to learn how traceroute works.

So how does traceroute work? Let’s start with the basics. When you want to see if you have a network path between two devices you use the ping command. If you pinged Google, you’d see something like this:

[flakblas@lord ~]$ ping google.com
PING google.com (209.85.171.100) 56(84) bytes of data.
64 bytes from cg-in-f100.google.com (209.85.171.100): icmp_seq=1 ttl=245 time=69.4 ms
64 bytes from cg-in-f100.google.com (209.85.171.100): icmp_seq=2 ttl=245 time=69.1 ms
…

If you let it, it would run forever. Press <Ctrl>+C to make it stop. If you wanted it to only send one packet then you could run ping -c1 google.com. Ok, let’s talk about TTL (Time To Live). Every IP packet has a ttl associated with it. Basically, whenever a packet goes through a gateway (router, etc.) it’s ttl is decremented by 1. Once it reaches 0 the packet isn’t allowed to proceed any further. One of the main reasons for doing this is to avoid having packets getting stuck in a looped route and never dying. As you can imagine this could quickly saturate a network and bring it to it’s knees (it’s called a packet-storm). So how does this relate to ping? Well, the ping command allows you to specify the packet’s ttl with the -t flag. So let’s try something: We know that there are probably several routers between us and Google. So let’s try setting the ttl on a packet to 1 and see what happens.

[flakblas@lord ~]$ ping -c1 -t1 google.com
PING google.com (74.125.45.100) 56(84) bytes of data.
From xxx.xxx.xxx.xxx icmp_seq=1 Time to live exceeded

— google.com ping statistics —
1 packets transmitted, 0 received, +1 errors, 100% packet loss, time 0ms

So what’s happening here? How did our computer know that the ttl exceeded? Well the ICMP protocol is described in RFC 792 (Google it). At the end of page 5 it says, “If the gateway processing a datagram finds the time to live field is zero it must discard the datagram.  The gateway may also notify the source host via the time exceeded message.” So when a gateway sees a ttl of 0 it sends it back to your computer. Now when you specify a ttl of 1, you only make it to the first gateway. If you set the ttl to 2 then your packet would go through the first router, but when it arrives at the next one it would get returned. If you set the ttl to 3 it would make it to the 3rd router and get returned. Each time the packet get’s returned, ping outputs the IP address of the router that returned it.

Hopefully you’re starting to put the pieces together in your mind on how you might be able to manipulate these ttls to map out a route. If we could somehow run through a loop, each time sending out a packet with a ttl 1 more than the the last, we’d essentially end up with a list of IP addresses of each router along the path. You may already know BASH and if so you can skip to the end.

So lets cover the commands and syntax we’ll need to make this script. First we have the ping command. Hopefully by now you’ve got a grasp of how we’ll need to use it (-c and -t.) We’ll aslo be usng grep and awk. These are both text manipulation utilities. Grep is used for searching and awk for parsing. If and for statements will hopefully be self-explanatory.

So let’s tie this all together into a script.

#!/bin/bash
#hops.sh – traceroute done wrong
#Our “constants”. This may be humorous to other programmers. There’s actually a way to make
#this a constant but I’m not doing it.
MAX_TTL=30

#This first part accepts an argument and assigns it to the IP variable. So,
#you can run this command like this: hops xxx.xxx.xxx.xxx

if [ $1 ]; then
IP=”$1″
else
echo “Usage: $0 <IP|Hostname>”
exit 1
fi

#Some bash-fu to get informatice output
echo “Tracing route to $(ping -c1 $IP | grep PING | awk ‘{print $2$3}’)”
for ((i=1; i<$MAX_TTL; i++)); do
echo -n “$i: ” #The -n option keeps it from printing a newline after the string.
RET=`ping -c1 -t$i $IP | grep “From” | grep -Eo “[0-9]+\.[0-9]+\.[0-9]+\.[0-9]+”`
if [ "$RET" == "" ]; then #Basically the only way $RET would equal “” is if ping returned something funky.
echo “***”
else
echo “$RET”
fi
done

Make sure to make this executable (chmod +x filename) and the run it (./filename). One thing you’ll probably start to notice pretty quickly is that the IPs seem to skip around a lot. For instance if you ping Google 3 times you’ll see 3 different IP addresses. This is all due to the wonderful world of load balancers and similar devices. The best way to get more reliable traces is to run several traces and aggregate them together. But that’s a little beyond the scope of this post. Anyway, have fun with this. There is a lot more data that could be gathered and there are definitely better ways to do it so go to town.

Quite a reflective day, and like all the great inquisitions it started at the kitchen table. I arrived home from the library to get some din dins and pick up something to read in work; it was a land, re-fuel and turn-around procedure of near Ryanair efficiency (just twenty minutes to get in and out).

Momma Rua was home before me and so had some chicken in the oven. We sat down together and started chatting, well, she talked while I downed dead chickens like whiskey downs poets. Out of the blue she asked me, are you happy Rua?

I said ‘no’ as if she didn’t already know the answer. “Whats wrong?” and I muttered something about too much work and left it at that. For all her faults she knows her sons; she saw slightly bigger Rua breaking up with his girlfriend about a fortnight before he did, she can see right through me and see that any hard questions won’t get answered. And then she’ll worry, and worry and worry.

I’d love to tell her that around this time last year, when I came too and it was no longer Halloween, how I got down on my knees and the room filled with ghosts. I’d love to tell her that I had a bit of a breakdown, that my whole lifes philosophy imploded under the modest weight of a 50e bag of weed*. I’d love to tell her that I was scared of the dark as I turned 21. I’d love to tell her that I’ve been wrapped in my own selfish self-pitying misery for months, that I’ve retreated so far into my shell that I can’t remember which way the exit is, that I’ve become so good at distracting myself from whats really wrong that I don’t even know what it is anymore. But she’d only worry and worry and worry, and I don’t want to put her through it until at least one of us is dying.

I spend very little time in reality these days; I work upwards of 10hrs a day, I put off going to sleep with computer games until my eyes start to close themselves, then I collapse into bed and dream(preferably remembering as little as possible) and eventually the weekend comes when I get as drunk as I can afford and watch football all day Saturday and back to work on Sunday.

I’m bored but hungry. Definite that I’m doing the right thing but, at the back of my head, wondering if I’m not just making excuses. I knew it was gonna be slow progress, from where I started.

I remember one day in San Fran when I woke up on a couch after a session. It was just myself and Laneways on the way home, we were both still drunk, I let it slip that everything scared me and quickly moved onto some other shite-I don’t think she even remembers. At the time it was true though; I was scared, petrified even, of damn near everything. I was scared to talk, scared to stay quiet, scared to be alone, scared to be around strangers, scared to be around people who “knew me”, scared to drink, scared not to drink-there were nights I couldn’t force my eyes open and days they wouldn’t close. But it was better over there than it ever would’ve been in Dublin, and it got better as time went on and it is continuing to get better.

Its just slow progress is all. I still mumble mostly anything controversial, and I still forget how to walk when the right pair of eyes check my stride. But I’m normalising, fucks sake, I got a slap on the wrists for being too cocky last week-the last time that happened was in the Old Testiment. I mean sure, there’ve been times when puffed up bravado and dutch courage have intervened but this time wasn’t acting-it was me, genuinely thinking I was better than I was.

 Arrogance, as far as I’m concerned, has always been a sign of weakness in other men. It happens when you flex your muscles(intellectual or otherwise) purely to see if they’re really there. Its subconscious, experimental confidence, founded more in aspiration than actual belief. But after so long bubble wrapping myself I’ll take it.

I’m gonna keep on as I am, even though it’ll probably bore you all** into desertion, with my head down in pseudo-work-related-reality and the occasional glance above the parparet. I can feel my skin get thicker but I still need to get knocked about a bit, tested, pushed. I’m getting close to normal, hungry and bored-horny and impatient.

*well, several bags but thats neither here nor there

**yes, you heard me-all five of ye!

สถานี BBC ในอังกฤษแนะนำรายการเ The Worng Door  เป็นตอนกี่ยวกับหุ่นยนต์ทำร้าย

มนุษย์และความเพี้ยนของพวกมัน(หรือคนคิดสร้างเจ้าหุ่นยนต์พวกนี้กันแน่?)โดยนำเสนอเป็นแก๊ก

สั้นๆ ตลกร้ายสำหรับผู้ใหญ่ ซึ่งเท่าที่ซีได้ลองค้นหาใน YouTube เพิ่มเติมก็พบว่ามันมีตอน

อื่นๆ ที่ดูแล้วขำดีเหมือนกัน แต่ส่วนใหญ่จะนำเสนอค่อนข้างแรงค่ะ

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