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This program is a 3-way split. A split provides balance across your workouts, and focus to major muscle groups in each workout. This is my foundation whenever I walk into a gym. Its the result of years of reading, advice from personal trainers, and tips from fellow gym buddies. I often blend it with new or different exercises to mix things up. Chest and Legs Dumbbell chest press Dumbbell chest fly Squat Shrug Leg press Horizontal row Lat pulldown Hamstring curl Calf raises Shoulders and Arms Dumbbell shoulder press Preacher curls Skull crusher Machine shoulder press Dumbbell lat raise Tricep pull down Dumbbell front deltoid raises Cable machine bicep curl Reverse fly Crunches Chest and Back Dumbbell chest press Dumbbell chest fly Chinup Deadlift Reverse preacher curls (forearm) Lat pulldown Cable chest fly Shrug Machine chest press T3 trap raise

Well, after wanting to do this for years, I finally bit the bullet and enroled in the infamous Machine Learning class run by Andrew Ng through Coursera and Stanford. Professor Andrew Ng is Director of the Stanford Artificial Intelligence Lab, the main AI research organization at Stanford, with 20 professors and about 150 students/post docs. The first revision of this course ran in 2008, where Andrew started SEE (Stanford Engineering Everywhere), which was Stanford’s first attempt at free, online distributed education. ...

Here’s my (growing) list of must read biographies of computing industry superheros. All of these books are based on real life stories and events, and despite my short attention span, I have found them all to be extremely captivating. Steve Jobs by Walter Isaacson Ghost in the Wires: My Adventures as the World’s Most Wanted Hacker by Kevin Mitnick Free as in Freedom (2.0): Richard Stallman and the Free Software Revolution by Sam Williams ...

ReSharper (R#) is a tool that I use, love and recommend for anyone who uses Visual Studio. The immediate benefits that it brings and the sheer productivity boost that you gain from using it makes Visual Studio a pleasure to use. I have been using R# for about 2 years now, and keep discovering new gems every now and then, from other R# fans. It compliments Visual Studio so well, sometimes you don’t notice that you are actually using R#. ...

Recently I migrated my hosted FunnelWeb ASP.NET MVC blog over to Octopress (a Jekyll based blogging framework) running on Amazon S3. This is a little personal reminder of how sweet it is to spawn a new post. rake new_post["title"] Edit newly created YYYY-MM-DD-post-title.markdown in octopress’s source/_posts directory rake generate cd public ponyhost push www.bencode.net Thanking Moncef Belyamani for his uber useful post How to Install & Configure Octopress on a Mac.

Spring provides dependency injection capabilities using Setter injection, or Constructor injection. Object models can then be declaratively represented in XML. Here’s a Setter injection based example using the property element: <bean name="shaker" class="net.bencode.model.Shaker"> <property name="proteinPowder" ref="proteinPowder" /> </bean> <bean name="proteinPowder" class="net.bencode.model.ProteinPowder"> <property name="grams" ref="120" /> </bean> Or if XML isn’t your thing, annotations are also an option, using a combination of @Component and @Autowired. @Component public class Shaker { @Autowired private ProteinPowder proteinPowder; ... } @Component public class ProteinPowder { private int grams; ... } Constructor injection is similarly defined using the constructor-arg element. The following example works if the Shaker class has a constructor that takes in a ProteinPowder instance: ...

Building native Windows application with C++ can be done using a variety of techniques, from handrolled win32 to MFC. Some uglier than others. Using some ATL macros, here is the most minimalist implementation I could find, that will get you a native Windows desktop shell up and running. Here’s a skeleton native Windows desktop application that uses ATL (Abstract Template Library) as a thin wrapper on top of the underlying Windows scaffolding (e.g. the winproc, the message pump and so on). Compared to hand rolling this plumbing yourself, ATL (although its largly macro based) keeps the code lean and mean. I plan to use this as a shell DirectX render target for testing. For buildable VS2012 solution see github. ...

Installation steps for getting a functional Clang++ build running on Windows 8 and MinGW. Step 1 Install MinGW. Using mingw-get-inst-20120426.exe go with the pre-packaged repository catalogues, which bundles in GCC 4.6.1 as opposed to 4.7.x, which at the time of writing Clang does not support seemlessly. You will need the C Compiler, C++ Compiler, MSYS Basic System and MinGW Developer Toolkit MinGW packages. Step 2 Python 2.x. Install the Python Interpreter and Libraries into c:\MinGW\bin. ...

Well, the dust is starting to settle after an amazing geek-out week at the gold coast with the Mexia team. Pre-TechEd Australia 2012, we kicked off with the Mexia’s “Code Camp 2.0”, an opportunity for the team to come together and deep dive (hack code, whiteboard, design and discuss, present) on emerging Microsoft technologies. It was epic to say the least. One technology that particularly excites me is StreamInsight. Perhaps because my brain has become so conditioned to the existing data storage techniques (relational, normalisation, warehousing, ETL, etc…) that we regularly apply in the industry, when I first learned of StreamInsight or Complex Event Processing (CEP), it seemed such a natural and elegant fit for so many common data problems we aim to solve today. ...

Intro Getting started with mutt 2022 setup cron GPG crypto Address book integration pam-gnupg Intro If you haven’t heard of mutt you’re missing out. Mutt is a small but very powerful text-based mail client for UNIX operating systems It’s a command line based mail reader (MUA). The neomutt project is a contemporary fork of the original mutt with added features, patch sets and fixes. I started seriously using mutt as my full-time mail client in 2012. I found its simplicity refreshing. It quickly became apparent how much useless baggage modern graphical mail clients (e.g., thunderbird, outlook, etc) actually bog you down with, not to mention the harrowing way they actually encode mail. Its taken me a long time to appreciate this: ...