How to get yourself a 8-pack.

Decline Smith Press Sit Ups

Perform 12 reps

-Set up a decline bench at 45 degrees under a Smith press machine. The bar should be within reach when sitting on the bench.

-Grab the bar in an overhand grip position with arms straight up to the ceiling.

-Perform a situp while keeping the arms straight throughout the move.

-Exhale as you sit up and push the bar toward the ceiling

Windshield Wipers

Perform 12 reps per side

-Hang from a bar with an overhand or neutral grip.

-Swing your legs up over the bar so they are vertical and your feet are toward the ceiling.

-Contract your abs to hold the position, and let your legs fall to the right until they are perpendicular to the ground.

-Exhale to bring your legs back up to the 12 o'clock starting position. Then do the same thing to the opposite side

How to make a Mojito

To make a mojito you will need the following ingredients:

Mint leaves

Limes

Rum

Sugar

Club Soda

Ice

Step 1: Make the Syrup

To make the syrup, dissolve sugar in water by heating it up in a saucepan on the stove. Use equal parts sugar and water. In this recipe we will use 1 cup water and 1 cup sugar. (If you wish to makes more mojito's, increase the ratio). Once the sugar has dissolved in the water, take it off the heat and add about 15 mint leaves and let them steep. Let the simple syrup cool. And remember, the longer it steeps, the more flavor your mojito will have.

How to tell your computer status by beep codes

AMI BIOS beep codes

Below are the AMI BIOS Beep codes that can occur. However, because of the wide variety of different computer manufacturers with this BIOS, the beep codes may vary.

How to Tie a Tie

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A quick and easy guide how to tie various types of ties

Freedom price (Ukraine)

Photography made at Ukraine hot-zone.

Most-Wanted Drug Lord El Chapo Is Captured in Mexico

MEXICO CITY — Just before 7 a.m. on Saturday, dozens of soldiers and police officers descended on a condominium tower in Mazatlán, Mexico, a beach resort known as much as a hangout for drug traffickers as for its seafood and surf.

The forces were following yet another tip about the whereabouts of one of the world’s most wanted drug kingpins, Joaquín Guzmán Loera — known as El Chapo, which means “Shorty” — who had eluded such raids for 13 years since escaping from prison, by many accounts in a laundry cart. With an army of guards and lethally enforced loyalty, he reigned over a worldwide, multibillion-dollar drug empire that supplied much of the cocaine and marijuana to the United States despite a widespread, yearslong manhunt by American and Mexican forces.

Spontaneous Human Combustion (SHC)

A 4-month-old Indian boy was admitted to a hospital with burns on his chest, head and abdomen. Though police and medical suspicions first turned to parental abuse or neglect in the child’s injuries, the baby’s mother offered a strange explanation.

She claimed that Rahul had previously been injured by a mysterious phenomena called spontaneous human combustion (SHC), in which people are said to suddenly and inexplicably burst into flames.

She claimed that there was nothing flammable near him when he was burned and suggested that there may be something special or unique about the boy’s body chemistry that makes him prone to these strange attacks.

Ukraine.

A picture from Ukraine. I was really shocked after I saw this.