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 EXTERNAL POWER SUPPLY for Hard Disc Drives 12V DC 4 Pin Molex Adapter Cable Cord  US $9.99
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 Standard Y power Cable splitter floppy 35 and CD DVD hard drive etc 4 pins US $5.89
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Optimal Leg Workout for Maxmium Gains
Leg workouts are always tough. Anything that involves heavy squatting then doing anything else afterwards is generally not too pleasant. Because the legs are made up of such large muscles, and because so many lower body exercises are compound exercises, it is not difficult to work the legs hard. Your legs are big, so hit them hard with exercises that work each muscle thoroughly. The have also been some of the hardest workouts I have ever made it through. If you're interested in real weight lifting, then this article is for you. This is in my opinion one of the optimal leg workouts you could do.
Warm Up: power walk or jog on a treadmill or elliptical machine for 5-10 minutes. Push it a bit at the end to really get your muscles warm and push your heart rate up.
Cable Squats
If youre new to the cable/ weight stack apparatus, take a minute to find the right amount of counterbalance weight. If the machine is adjustable, move the pulleys and handle almost to the floor. During the squat, grip the handle or bar close to your chest, and allow the weight stack to counter balance as you flex your knees and push your hips back and down. Try to keep your weight evenly distributed between and over your feet as you squat down and back up.
The narrower the stance, the more the quads get worked. Stand hip width apart. To really target your vastus medialis (inner quads muscle), do a set or two while squeezing a small, inflatable ball between your knees.
Try a one-legged squat by lowering your upper body with both legs, then transferring most or all of your body weight to one leg as you push back to your starting position.
Between barbell squats, calf raises, and plyometric lunges, and work with resistance bands, my legs felt like jelly as I left the gym.
Sidesteps with Resistance Band
If you do this one right, it should make your gluts and outer thighs burn. The benefit of this exercise is that it really nails those quads. Grip the handles of a resistance band and step on the center. Start with your feet about hip width apart. Keeping the band pulled tightly for resistance, lower your hips into a semi-squat. Pick up your right foot (the band should come with it) and take as large a step as possible to the side. Follow this with your other foot. For one set, take 10-15 steps to the right; then retrace your steps moving to the left. Try to keep your knees bent and move at a pace where you constantly feel resistance.
Plyometric Lunges
Any type of lunge is a great leg workout, as long as you focus on keeping your knee behind your foot and not letting your legs wobble back and forth. Plyos are a part of my best leg workout because of the extra workout required to propel your body off of the ground and land with control. Granted, they aren't up there with barbell back squats but they certainlly pack a punch. Begin in a standard lunge position. Jump up from the bottom and interchange your legs dynamically. Land in the opposite position to the one you started in, and lower yourself again into a squat. Focus on correct form, and maintain an upright stance from beginning to end.
The best leg workout youve ever had should start off with a few sets of each of these exercises, for versatile, compound lower body movements. If you find yourself wanting more, try upping your squat weight, or using a band with more resistance for your side steps. Even if you wont call it the best leg workout of your life, Im betting that your legs will concede its a good one.
removing sata power cable from an HP?
I never expected this problem,but I have an HP with a liteon power supply.The thing has these weird clips on the power cables that go into the hard drive.How do I free the hard drive power cables? I have to put in a new power supply for my video card.
Thanks Ty! You were right about it just pulling out, I have dual hard drives and it did on one of them. The one was tough though, the clip was somehow bent and wouldn't release. A lot of careful prodding with a fine tip screwdriver got it.
SATA just pulls out.. actually so does molex connectors (for IDE drives).. just very tough sometimes to get them out.
If its black and kinda thin, then its probably SATA and they should just pull straight out.
Silicon Power Armor A80 portable hard drive - 1TB - SuperSpeed USB 3.0 (reviews.cnet)
**Editor's Rating:**
**User Rating:**
**Good:** The **Silicon Power Armor A80** portable hard drive offers very fast
performance, and it's waterproof and rugged. The drive is also compact and
nice-looking.
**Bad:** The Silicon Power Armor A80 uses an untraditional USB cable.
**Bottom Line:** The Silicon Power Armor A80 makes an excellent portable drive
for travelers and home offices alike. [Read more]
Building A PC: Connecting The Motherboard To The Power Supply, DVD Drive, & Hard Drive
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