This is an excellent review by SuppVersity of a study on squat depth which basically agrees with what I said back here: Squatting deeper allows you to get the same stimulus with less weight (or greater stimulus with the same weight), which allows you to grow more without placing more stress on your joints and discs.

Full ROM = More Growth, More Strength, More Structural Changes & More Sustainable Gains & Fat Loss - Insights from Realistic 8 Weeks Leg Training + 4 Weeks Detraining - SuppVersity: Nutrition and Exercise Science for Everyone

Over the last 10 weeks or so, I've been back to teaching in my day job, which has largely been a good experience, despite how much my blog has suffered due to the changes in my schedule. We are now just getting into the really meaty stuff on interior routing protocols, covering RIP, EIGRP, and OSPF, and as part of that, I thought some of the stuff from my Cisco: The Complete Reference book (mainly the route processing bits) might be helpful for the students.

So I went back and checked out the PDF's that (apparent) McGraw Hill is selling online, and realized that they are drastically different than the print version. By this, I mean the content is the same, but all of the graphics are very low resolution, and the whole thing looks really low budget. Those of you who have seen the print version know that it was very nice looking, as is the case with the entire Complete Reference series.

This wouldn't be so bad (aesthetics are nice, but it is the content that matters), but they lowered the resolution on the graphics so much that some of them, including the flow charts on route processing, are completely illegible! This burns me up. To me, those are the crowning achievement of the book, and are completely unique out of all books on the subject.

I actually purchased and spent days poring over the Loop-Free Routing Using Diffusing Computations paper to make sure I had the DUAL's behavior correct, and I spent similar time pouring over numerous texts on OSPF to get the same thing.

So, I decided to fix it. Here is a link to a zip file with a more correct version of chapter 26 (OSPF). This file includes copy of the pre-production PDF of Chapter 26, and several PDFs with the original flow charts or improved versions of them. I hope this helps people who are left with the crappy PDF version that is circulating out there, even if you pirated it.

Cisco: The Complete Reference - Fixed Chapter 26

As part of my work on the original Cisco: The Complete Reference book, I created a route processing flow chart for EIGRP's DUAL Finite State Machine. This ultimately did not make it into the book in its original form, as it was way too big. However, I always found it helpful (and strangely beautiful, in a geeky kind of way), and thought I would post it up to world in the hopes that it helps folks understand EIGRP.

EIGRP DUAL Route Processing Flow Chart

For those who are interested, I have also included a link to a high quality poster print, available through my Zazzle store.

Poster Print

Scientists eradicate lung cancer in mice by inhibiting a protein

Skin cells from a primate used to create new brain cells

Extinct frog from revived from DNA

Possible way to slow down aging: SIRT1 activation

Nano-scale flash memory

Transistor small enough to monitor individual cells

Under the subheading of ‘Why is this hard?’, I decided to transfer my domain to a new registrar, going from SOPA-loving, outage-prone Godaddy to what seemed to be highly rated (and much cheaper) 1&1. This was, by the way, mostly prompted by the exorbitant rates Godaddy wanted to charge me for renewal, something like $40 per domain per year. Anyhow, what I expected was a relatively rapid move, followed by 15 minutes or so of downtime while I set up DNS at the new provider. What actually happened was that Godaddy swiftly kicked the transfer through, while 1&1 took almost 24 hours (and would have likely taken longer had I not gotten impatient and sent a few choice emails to support). Here’s a good link describing the same general issue as told by someone else. This is apparently common.
Then, it turned out that 1&1 had perhaps the worst DNS control panel I’ve ever seen (and I’ve seen a lot of REALLY bad ones). Almost any change you make takes 30 minutes to complete, the options are really limited, and somewhat confusing even if you know DNS well (I can’t image what it’s like for most folk). Also, the support is pretty bad. Not Verizon bad, but still pretty far off of acceptable. In the end, I just redirected DNS to a zone I built (for free, I might add) over on ClouDNS.net, which I am so far very happy with.
In short, if you are looking for a registrar, I would suggest you steer clear of 1&1. And if you don’t, then set up your DNS zone ahead of time, prepare your readers for an outage, and forward your DNS ASAP after the transfer.