Different Ways to Use the ER KANG Lat Tower Machine with Ab Crunch

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Seated Lat Pulldown with Lat Bar

Standing Lat Pulldown with Lat Bar

Standing Lat Pulldown with Tricep Rope

Close-Grip Pulldown

Close-Grip Seated Row

One-Arm Row

Wide-Grip Seated Row

Standing Tricep Pressdown

Standing Rope Tricep Extension

Standing Bicep Curls

Seated Bicep Curl

Upright Row

Long Ab Strap Pulldown

Overhead Tricep Extension

One-Arm Cable Bicep Curls

Side Lateral Raise

One-Arm Tricep Extension

One-Arm Crossover


Standing Leg Curls

Spud Ab Crunch

Seated Ab Crunch

Double-D Pressdown

Cable Shoulder Press

Reverse-Grip Pressdown

Front Raises

Seated Face Pull

Standing Face Pull


Effective vs Ineffective Work Meetings

In some companies, some people have way too many meetings. Of course, some meetings are necessary, like when you need to discuss an issue. But some meetings are pretty much just status updates. For example, within a marketing department, you will have many teams, including public relations, events, web, design, content, campaigns, etc. Within each team, you’ll have a team lead and other people of varying ranks. What some companies or departments do is they have long meetings every month or so where everyone attends. Then, the team lead from each unit takes turns giving a status update. While this may seem like a good use of everyone’s time, it’s actually dumb as hell. Many, if not most, people will not care about what other teams are doing because the activities of other teams are simply irrelevant to them. They may try to pay attention, but because much of what is said doesn’t matter to them, they will likely forget what was said within a few days if not hours, resulting in a complete waste of many people’s time. Another problem is time management. If each speaker is given 5 minutes to talk, most likely they will talk for much longer and not everyone will be able to share their updates or the meeting will just last for much longer than it needs to. If your team is spread across multiple time zones, e.g., the US and India, then people will inconveniently have to attend these pointless meetings early in the morning or late in the evening. Interestingly, some people are in so many meetings that they don’t even have time to do any of the actual work that they’ve discussed in the meetings. Another problem with these types of periodic (weekly or monthly) status update meetings is people are forced to try to remember their activities or accomplishments, put them in a few Powerpoint slides, and then wait till the meeting happens, only for the activities to become old news because they happened too long ago.

For a live meeting to be effective, it should meet the following criteria:

  1. only relevant people should attend
  2. there should be a clear agenda with an issue that needs to be discussed or one that involves something that is easier said and shown rather than written.
  3. if a live discussion is required, the issue to discuss should be sufficiently complex, important or urgent.

For discussions that don’t need to be in real time (asynchronous discussions), then communicating via chat where only relevant people are involved is usually effective.

For status updates, they are actually more effective when they are written, e.g, via group chat, as long as they are concise and formatted well so that people can easily consume all of it or just the parts that are relevant to them. This also gives people time to think about a particular update and follow up with relevant people if needed. It also allows anyone, not just team leads, to post important updates as soon as they happen.

Following are some quotes from various sources on the topic of providing status updates. Many of these quotes are from companies that provide communication and collaboration tools. Regardless, they do have a point.

Status updates don’t belong in meetings. Status updates are ineffective team meetings, says Baker. “A round-robin of what people are working on can be handled over email or a collaboration tool.”

Slack (from Salesforce)

Status updates are the hallmark of a poorly run meeting. Let’s say every week, each person on your team goes around in a circle and provides a high-level update of what they are working on. Without fail, many of these items are ONLY relevant to a few people.


Sitting through another status meeting where the project manager reads through a spreadsheet list or flips through slides on a presentation isn’t a productive use of anyone’s time. In fact, 56% of US workers get irritated by meetings that could’ve been an email. To make the best use of your team’s time, switch to asynchronous meetings where possible.

When updates or discussions aren’t relevant for the entire team, some people can end up disengaging. Inviting too many people who don’t need to be there can also cause meetings to become irrelevant. Set a high bar for whole-team meetings. Reserve meetings involving the entire team or a larger group for topics that truly require collective discussion and decision-making.


To be plain, many status meetings don’t need to happen. Instead, many status update meetings could be emails, memos, threads on collaboration platforms like Slack, or quick check-ins between colleagues on their own. Many status meetings happen by tradition: “We always do a Monday morning status meeting.” “Wednesday are for team updates.”


Almost 50 percent of respondents in a recent poll said they would rather go to the DMV or watch paint dry than sit in a status meeting.

Lucid meetings

One of the worst kinds of status meetings to attend is the type in which everyone goes around the room and states what they accomplished the prior week. This practice is a colossal waste of time. If this is the entire point of the meeting, then don’t call one. An effective PM can get these updates prior to a meeting, distribute them and then discuss issues at the meeting.


Why Weekly Synch Meetings Are Boring and A Waste of Time [Rhythm Systems]

Video Codec VS. Container

With so many video codecs and containers, it’s easy to get confused. Here’s a simple explanation.

Codec (Video Format)

Codec stands for coder-decoder. Video codecs are algorithms for encoding and decoding video data.

  • An encoder compresses video streams, which reduces the amount of data for storage and transmission.
  • A decoder reverses the conversion for playing or editing a video stream.

For simplicity, you can think of a video codec as the video format.

Examples of video codecs are H.261, H.263, VC-1, MPEG-1, MPEG-2, MPEG-4, AVS1, AVS2, AVS3, VP8, VP9, AV1, AVC/H.264, HEVC/H.265, VVC/H.266, EVC, LCEVC

Currently, the most popular codec is AVC/H.264.

Container (File Format)

With respect to video, a container is a data storage. It can include compressed video and audio sequences, subtitles, service information and metadata. It is a package or bundle.

For simplicity, you can think of a media container as the file format.

Examples of media containers are MPEG-1 System Stream, MPEG-2 Program Stream, MPEG-2 Transport Stream, MP4, MOV, MKV, WebM, AVI, FLV, IVF, MXF, HEIC

Currently, the most popular codec is MP4.

Easily Upscale & Enhance Photos Using Google Photos and Topaz Photo AI

There are many ways and tools you can enhance a photo. If you’re a professional photographer, then you’ll likely have advanced methods, but for the average person, you’ll probably just want some quick and easy solutions. Like most average people, my photos are mostly taken from my phone (currently, Google Pixel 8). However, when vacationing, I also take a lot of video using my Insta360 X3 camera, and I’ll occasionally want to take snapshots of a video frame to add to my photo collection. With this in mind, here’s my current (simple) workflow for upscaling and enhancing photos.

Enhance a Photo Using Google Photos

First, upload your photo to Google Photos. Then, use one of the presets to enhance the photo. Here’s an example photo without any enhancements applied.

The average person might that the photo looks fine, but it can significantly be improved. Here’s how the photo looks when you click on each of the suggested improvement options.

Color Pop

Note that Color Pop tried to isolate the subject and convert everything else to grayscale. It’s not perfect because the subject’s right arm is partially gray. To fix this, you could select the subject in Photoshop either manually or automatically, invert the selection, and convert the selection to grayscale.

B&W Portrait

Now, let’s say that you have a heavily underexposed (dark) photo. (Learn more about under and overexposed photos).


If you click the “Enhance” or “Dynamic” options, you’ll get this.


For comparison, here are the photo’s input levels in Photoshop.

If I were to manually correct the exposure in Photoshop, this is what I’d get.

The photo is significantly improved, but it doesn’t look exactly like it does using the Google Photos presets.

If the Google Photos presets don’t look good enough, you can make many adjustments in the Settings tab. In the example below, I started by choosing the “Dynamic” preset, and then in the Settings tab, I increased the brightness.

So, for the average person, using Google Photos to improve photos is easy and usually adequate.

Enhance a Photo Using Topaz Photo AI

Topaz Photo AI can do many things to a photo, including

  • remove noise
  • sharpen
  • adjust lighting
  • balance color
  • recover faces
  • preserve text
  • upscale

You can also just run autopilot and let Topaz choose settings for you.

For me, I mainly use Topaz to enlarge (upscale) photos, remove noise, which can result from adjusting the levels of a heavily underexposed photo, and to sharpen photos. These improvements are particularly useful when I take a snapshot of a 1920×1080 video frame. For example, here’s a frame from a video.

I want to zoom in on the subject, crop it, enlarge it, and enhance it. Here’s the zoomed-in part cropped. The dimensions are 1048 x 589 px.

Now, I’ll drag it into Topaz and run autopilot to upscale and enhance the photo. It will take a minute to process. Here’s how the photo looks enlarged by 34% before enhancing it with Topaz.

Before Topaz

Here’s how it looks with Topaz enhancements applied.

After Topaz

There is a difference, but it will be more obvious when you zoom in. Below is a comparison zoomed in at 67% before and after using Topaz.

Before Topaz
After Topaz

At this point, you can copy the upscaled and sharpened photo from Topaz and paste it into Google Photos to enhance it.

Topaz Photo AI isn’t perfect, but depending on the original photo, it can often product amazing results.

Slow-Digesting Breakfast For All-Day Satiety

Whether you’re planning to fast before a medical operation or otherwise, or don’t plan to have access to much food for a long period, I’ve found the following food incredibly effective at staving off hunger. Ramadan fasters, take note! The following foods have a low glycemic index and are digested slowly.

Warning: consuming some of these foods may cause bloating and flatulence, but if you consume it every day, those symptoms will go away within a week.

Kirkland Signature Organic Ancient Grain Granola

Available at Costco, this granola is high in fiber, healthy and delicious. The downside is it has 8 grams of added sugar. Costco should make a version replacing sugar with the all-natural, zero-calorie Monk fruit. I prefer to consume a bowl of this with unsweetened almond or soy milk and optionally some berries. Learn more.

MUSH Overnight Oats

Also available at Costco, these prepackaged overnight oats are convenient and healthy. There’s no added sugar, but they’re still sweet. Learn more.

Greek yogurt (optional)

Greek yogurt is very thick compared with regular yogurt and typically higher in protein, too. This particular one is sweetened with all-natural stevia extract, which is better than cane sugar and artificial sweeteners like sucralose. I consider this to be optional.

Upscale an Image Using AI

If you have old, low-res photos that you want to enhance and upscale or if you want to zoom in on a hi-res photo while preserving quality, you’ll be impressed with what artificial intelligence (AI) can do. Compare the following.

Original Photo

This photo was taken in Cairo, Egypt back in 1997. The original photo was 640 by 480 pixels. I’ve cropped it to focus on the subject. It’s now 238 px wide.


In Photoshop, you can increase the dimensions of an image. I’m going to enlarge it by 300% to 714 px wide.

Here are the results using the “Automatic” resampling option. Notice the graininess.

Now, I’ll do the same using the “Preserve Details (enlargement)” option with a 50% noise reduction.

Here are the results. It’s less grainy, but still not sharp at all.

I’ll try one more time. Below are the results with 100% noise reduction. Still not great.

Spyne AI Image Enhancer

Let’s see how well Spyne AI image enhancer does.

Here are the results. This is definitely an improvement compared to Photoshop.

Topaz Labs Photo AI

Now I’ll try Topaz Labs Photo AI 2.4.0. This software costs $200, so I’ve just taken a screenshot of the preview. As you can see, the results are way better than both Photoshop and Spyne. There is no noise and everything is sharp, including the hair. If the face looks a bit too soft, you can sharpen it in Photoshop under Filter > Sharpen.

So there you have it. Successfully upscaling an image using AI with realistic results.

How to Win Every Argument

This post is a summary of a summary of the New York Times best-selling book Win Every Argument: The Art of Debating, Persuading, and Public Speaking by Mehdi Hasan.

Persuasive arguments appeal to facts and feelings

The ancient Greeks called the language deployed in such debates rhetoric – a word derived from rhetor, meaning “public speaker.” For Aristotle, persuasive speech has three modes: ethos, pathos, and logos.

Ethos (Character / Credibility)

Ethos is the Greek word for “character”. In this context, it concerns the credibility of the person. For example, we’re more inclined to accept what a practicing doctor has to say about vaccinations, for example, than an anonymous blog author.

Pathos (Emotion)

Pathos is the Greek word for “emotion”. In this context, it concerns an attempt to sway an audience by appealing to powerful emotions such as love and fear. For example, if a doctor’s credentials haven’t persuaded their reluctant patient, they doctor may tell a story about a couple in perfect health who refused to get vaccinated but died within 15 days of each other leaving behind four young children. The patient would feel emotionally in fear and be more inclined to trust the doctor.

Logos (Facts, Figures, Data, Statistics)

Logos is the Greek word for “reasoning”. This form of persuasion deals in facts and figures. For example, if a doctor points out that multiple peer-reviewed studies show that COVID vaccines result in a 90% decrease in the risk of hospitalization and death, they’re appealing to logos. 

Arguing using just logos (facts and figures) is insufficient because people are stubborn, reactive, overconfident, afraid of change, and, more importantly, emotionally invested in beliefs, ideas, and ideals. People’s feelings don’t care about the facts. Therefore, to win an argument, you need also appeal to feelings, not just state the facts.

Tell Stories to Appeal to Feelings (Pathos)

According to 2007 study, people are much more likely to give money to charity if they’re told stories about an “identifiable victim” than they are if they’re presented with accounts of “statistical victims.” For example, a story of the suffering of a single child with a name and a face is more effective than a description of millions of nameless and faceless people suffering in the same way. For example, telling a story about the awful hunger cramps that one child suffers every day is more effective than abstract statements like “820 million people around the world go hungry every day”.

To win arguments, tell gripping and relatable stories.

Cite Credibility, as Necessary (Ethos)

When debating, your aim is to go after the argument, not the person making it. If you go after the person, that’s ad hominem. In theory, the merits of the person speaking have nothing to do with the soundness of what they’re saying, but in reality, merits matter. When facts and figures (logos) are insufficiently convincing, then cite the person’s character and reputation (ethos).

Conflicts of Interest

Imagine a major study is published that claims to show that climate change isn’t nearly as bad as we thought. The caveat: it was entirely funded by fossil fuel companies. If the authors of the study were paid by companies with a less than purely academic interest in the topic, then there’s a conflict of interest. Therefore, dismissing the study on the credibility of the authors is a logical and reasonable thing to do.


If an outspoken anti-abortion lawmaker privately supports women having abortions, then they are hypocrites. In theory, the hypocrisy of the person speaking has nothing to do with the soundness of what they’re saying, but in reality, hypocrisy matters.

To win arguments, consider citing the credibility of the speaker.


  1. State facts and figures.
  2. Tell gripping and relatable stories.
  3. Consider citing the credibility of the speaker.

Brighten a Face Using Photoshop

Chances are you’ve taken photos where the faces are too dark. This can be due to a low-quality camera and/or incorrect camera settings. Fortunately, there is a way to easily fix this using Photoshop. As an example, I’ll use this photo of me in the Wynwood district of Miami (below). Notice how my face lacks detail because it’s underexposed (too dark).


First, I like to check and adjust the levels for the image. Go to Image > Adjustments > Levels. You’ll see a histogram like this

In the input levels, there are 3 markers from left to right

  • black marker (left) = shadows
  • gray marker (middle) = midtones
  • white marker (right) = highlights

The left and right markers should touch the left and right edges of the histogram. In this case, there is a small gap between the right marker and the right edge of the histogram, meaning the image is a little underexposed. If we move the right marker to the right edge of the histogram, the image will become a little brighter.

In this particular example, this adjustment isn’t significant. But, if there’s a big gap in the histogram like this

then adjusting the levels will make a big improvement to your image.


If adjusting the levels doesn’t brighten your subject’s face enough, you can adjust the exposure of just the face. First, make a circular selection around a face.

Then, add a feather to it. Select > Modify > Feather. For a 1920 x 1080 image, I create a 50-pixel feather.

Then, adjust the exposure by going to Adjustments > Exposure

You will see a slider for Exposure. Drag it to the right to increase the exposure.

Notice how the face is brighter.

If I increase the exposure too much, the face will look nice and bright, but it won’t look natural against the darker surroundings.

The problem is there appears to be a white glow around the face. In this case, I can select just the subject or the subject’s face to limit the exposure adjustment area. In this case, no feather is needed.

Now, only the subject is brightened.

I can also tweak the levels by adjusting the shadows and the midtones so that the subject doesn’t look unnaturally bright against a darker background.

Before and After

As you can see in the before and after image below, my face looks much brighter while still appearing natural.

Fundamental SEO Misunderstandings & Tips

Many people wonder why their website doesn’t rank high for a particular keyword. Let’s take cybersecurity as an example because I am familiar with that space. A cybersecurity company usually has products and events, and a need to market them. One type of product is a tool to manage vulnerabilities. The industry refers to the topic as “vulnerability management” or “VM”. Marketers would then often ask, “why isn’t my VM product page showing up at the top of Google when people search for “vulnerability management”. Likewise, if the company has an annual user conference with session talks about cybersecurity, marketers will again often ask why their conference website doesn’t show up for the keyword “cybersecurity”. The main reason lies in search intent.

Search Intent

When people search for “vulnerability management” or “cybersecurity”, they are most likely not searching for a VM product or a cybersecurity conference. These generic terms likely indicate that they are searching for information about them rather than a tool or a conference. Consequently, search results for those terms show informational pages containing content explaining what they are as if a user searched for “what is vulnerability management” or “what is cybersecurity”.

There are 4 types of search intent:

  • Navigational intent: Users want to find a specific page (e.g., “reddit login”)
  • Informational intent: Users want to learn more about something (e.g., “what is seo”)
  • Commercial intent: Users want to do research before making a purchase decision (e.g., “best coffee maker”)
  • Transactional intent: Users want to complete a specific action, usually a purchase (e.g., “buy subaru forester”)

Therefore, for the VM tool and cybersecurity conference examples above, the correct search terms to check would be something like

  • (best) vulnerability management tool
  • cybersecurity conference

The qualifiers “tool” and “conference” make it clear what people’s search intent is so they find content relevant to what they are actually looking for. But how do you know what keywords people are searching for? This is where keyword research tools come in.

Keyword Research

To do keyword research, you can use a free tool like Google Keyword Planner or a paid tool like Semrush. I’ll use Google Keyword Planner. You can use it to

  • discover new keywords and
  • get keyword search volume and forecasts.

Continuing with our example, let’s see how many people search for the following keywords:

  • vulnerability management
  • vulnerability management tool
  • cybersecurity
  • cybersecurity conference

I enter those keywords as shown below…

and Google spits out the following data

The keyword “vulnerability management” gets many more searches per month compared to “vulnerability management tool”. But, since people searching for “vulnerability management” are probably not looking for a tool or software, people will likely ignore your VM product page even if it does show up in the #1 spot. The keyword “vulnerability management tool” gets fewer searches, but ranking for it will at least match your product page with a targeted group of interested people. Therefore, you’ll want to optimize your page for the keyword “vulnerability management tool”, e.g. by adding the word “tool” to your page copy, and monitor your Google page rank for that keyword.

As for the conference example, though the keyword “cybersecurity” gets a huge number of searches per month, it’s such a generic term that most people are probably not looking for a cybersecurity conference when they search for “cybersecurity”. On the contrary, the keyword “cybersecurity conference” is more specific / targeted and gets a decent search volume. Therefore, that is the term you should optimize for and monitor your page rank for.

In addition to the keywords you may already know about, you can using Google Keyword Planner to discover other relevant keywords. For example, if I enter “vulnerability management tool”…

I get the following results.

It looks like some companies like “Qualys” and “Rapid7” are known for having vulnerability management tools, so people looking specifically for their respective product pages just use the company name as a qualifier. However, there are some non-brand keywords that get a decent amount of searches as well, including “vulnerability management program” and “vulnerability management process”. While these keywords can be included in a VM product page, they may deserve to have their own pages.

How Long to Rank High

Now that you know what keywords to target, another misunderstanding people have is that adding keywords to a page will result in a higher page rank in just a matter of weeks. First of all, keywords are just one of many factors that affect page rank. SEO is a long-term strategy. Unless you’re looking to rank high for a long-tail keyword – a keyword so specific that there is very little competition – don’t expect immediate results.

How to Add Lower Thirds Motion Graphics in Adobe Premier Pro

A lower third is a text title or graphic overlay placed in the lower region of the screen. Motion Graphics templates are a file type (.mogrt) that can be created in After Effects or Premiere Pro. Here’s an example of a motion graphic lower third.

There are many motion graphic templates for lower thirds available online, e.g.

In this tutorial, I just get a free one from Mixkit.

Download MOGRT template

Download this free template and unzip it. You’ll get an mogrt file and an mp4 file showing how the animated title looks.

Add a video to your timeline in Premier Pro

Drag a video to the timeline pane.

Open the Essential Graphics pane

Click on Window > Essential Graphics. You’ll see the Essential Graphics pane on the right.

Install the mogrt file

In the Essential Graphics pane, click the “Install Motion Graphics template” button in the bottom right corner. Browse to the mogrt file and click Open. The template will appear at the top of the list of templates in the Essential Graphics pane.

Drag the template to the timeline

I dragged it to the V2 track.

Edit the template

Double-click the motion graphics clip in the timeline (pink bar) to edit the template. Depending on the template, you can edit the text, colors, size, positioning, etc.

Preview the lower thirds title

Click the play to preview the lower thirds animated title. You may find the duration to be too short.

Extend the duration of the lower thirds title

Move the playhead in the timeline to the point where the title text is fully shown and not moving. At that point, right-click on the motion graphic clip in the video track (pink bar) and click on “Insert Frame Hold Segment”.

This will split all clips at that timestamp and the motion graphic clip will be split such that you can extend the middle subclip, which is the clip containing the frame showing the full title text, to increase the duration of the title. You will need to move the right subclip of the animated title to the right to make room to extend the duration of the middle subclip.

For the split video clip, just drag the right clips toward the left clip.

You may end up with something like this.

Preview the animated lower thirds title. If it looks good, export the video. Otherwise, tweak the title further.