May 2nd, 2023 6:14 PM Mr. Q Categories: Dumbbell
Dumbbell Burpees is a full-body exercise that combines a squat thrust, push-up, and jump. Stretch to do prior to exercise: Warmup to do prior to exercise: How to select the proper weight: Beginners can start with 5-10 pound dumbbells, while advanced lifters can use up to 50 pounds or more. […] Read more »
May 2nd, 2023 6:11 PM Mr. Q Categories: Dumbbell
The dumbbell snatch is a full-body exercise that involves lifting a dumbbell from the ground to overhead in one smooth, explosive movement. Stretch to do prior to exercise: Warmup to do prior to exercise: How to select the proper weight: Choose a weight that challenges you but allows you to […] Read more »
May 2nd, 2023 5:47 PM Mr. Q Categories: Dumbbell
The dumbbell clean and jerk is a weightlifting exercise that involves lifting a dumbbell from the ground to shoulder height and then pushing it overhead in one swift movement. Stretch to do prior to exercise: Warmup to do prior to exercise: How to select the proper weight: Choose a weight […] Read more »
May 2nd, 2023 5:31 PM Mr. Q Categories: Dumbbell
The dumbbell standing side bend is an exercise that targets the obliques (side abs) and helps improve core stability. Stretch to do prior to exercise: Warmup to do prior to exercise: How to select the proper weight: Choose a weight that allows you to perform the exercise with proper form […] Read more »
April 28th, 2023 10:48 AM Mr. Q Categories: Nutrition
Refreshing classic gets a boost from fresh lime and agavenectar. Sis it on a hot afternoon with a side of chips. Optional: Instructions: Read more »
April 24th, 2023 1:09 PM Mr. Q Categories: Synology
It is possible to change the default Ethernet interface on a Synology DSM (DiskStation Manager) system. Here are the steps to change the default Ethernet interface: Note that changing the default Ethernet interface may affect the network settings and connectivity of your Synology NAS, so be sure to review your […] Read more »
April 24th, 2023 8:35 AM Mr. Q Categories: Linux
You can restart Linux from the command line using the “reboot” command. Here’s how to do it: This will initiate a system restart. Note that this will immediately restart your Linux system without any confirmation prompts, so make sure to save any unsaved work before running the “reboot” command. You […] Read more »
April 24th, 2023 8:24 AM Mr. Q Categories: Linux
Assume we are looking for port 443. Use the “netstat” command on Linux to see which processes are using port 443. Here’s how to do it: This will show a list of all active network connections and the corresponding processes that are using them. Replace “<PID>” with the actual PID […] Read more »
April 23rd, 2023 2:06 PM Mr. Q Categories: Security, WordPress
Changing the wp-admin URL can improve the security of your WordPress site. By default, the wp-admin URL is a well-known and easily guessed location for attackers to try to access and exploit your site. Changing the URL makes it harder for attackers to find the login page, reducing the risk […] Read more »
April 23rd, 2023 9:19 AM Mr. Q Categories: Docker, Setup
Follow these steps to get sites/apps working… 1) Clone Docker Assistant Clone docker_assistant to your server. (preferable one (1) level from the root directory) i.e. /volume1/docker_assistant/ The directory and file need to be owned by you. Use the user and group that has the least amount of permissions. Now change […] Read more »