Synology Root Access Denied or Wrong Password

I’m a huge fan of Synology NAS units, not so much of the camera licenses but thats a minor niggle and for another time. I recently found my root password appeared to have been change but I didn’t remember changing it. I rarely login to the root account so it could have been altered a while ago.

RED ALERT!

Synology Root Password Change

Synology Root Password Change

Instantly I assumed I had been compromised, so I logged in as Admin via SSH using PuTTy and changed the root password. Next logged in to DSM (The Synology OS) as Admin user, checked the firewall, and went to Auto Block finding a few IP addresses on the list, but the last one dated back months. Entirely possible it had been that long since I logged in last as root. I checked for other “users” and various other security checks and all seemed ok.

Once the Red Alert has subsided and back to Amber Alert I started to look around on the net and found many comments to the effect “my root password has changed” and “my root account is blocked” and with some further digging found references to the last major DSM Update which were DSM 6.0.

DSM 6.0 Root Password Change

It seems something DSM 6.0 did, caused a reasonable amount of Synology owners root passwords to either change, become corrupt or expire. The solution were to simply change the root password to a new one or back to the old one (I would NEVER recommend the latter). I had inadvertently already done this with my first reaction, so had already fixed it on that particular server.

It dawned on that lots of users wouldn’t find this nugget of information or know how to do this since the reason you buy Synology is so you don’t have to get knee deep in linux but have all the power, so figured I’d blog it.

Exactly what you type into the prompt is in bold, and hit enter after each command.

  1. Using PuTTy enter your Servers IP (probably 192.168.0.2 or enter your servers hostname).
  2. Enter username as admin.
    (if you have changed your admin users name, change it here)
  3. Enter your admin password (same as used to access DSM).
  4. Enter the command sudo su.
    (this upgrades you to SuperUser)
  5. Enter admin password again when prompted.
  6. Enter the command synouser –setpw root ‘newpassword’.
    (use the single quotes around password)
  7. Enter exit, this returns you to normal user.
  8. Enter exit, this closes PuTTy.

You can now login as root user once again. I highly recommend using 2 different passwords for Admin and Root users.

Auto Block

Synology has a feature called “Auto Block” which automatically blocks IP addresses when they get the password wrong a number of times. You can find this under the Security Tab in the DSM. You may find your local network IP (192.168.0.*) or wherever you tried to access root from has been blocked, so its as well to check here and remove your IP remembering to save your changes.

Otherwise you find your connection by PuTTy being refused or randomly disconnected as happened on one of my units.

 

High Energy, High Protein, Body Transformation

There were an article in the American Journal of Clinical Nutrition earlier this year, about body composition. The team of scientists at McMaster University in Canada proved that a low calorie, high intensity weight training with added HIIT (High Intensity Interval Training) combined with high protein can cause dramatic and substantial changed in body composition in as little as 28 days.

Rough Shape

Taking 40 men in “rough shape”, hey there words not mine, cutting their usual calorie intake by 40% (this were calculated by body weight not the standard 2000/2500) and making them undertake intense exercise. I love this quote by Stuart Phillips who is the lead quack “It was a gruelling affair, These guys were in rough shape, but that was part of the plan. We wanted to see how quickly we could get them into shape: lose some fat, but still retain their muscle and improve their strength and fitness.”. Nowt like being told your rough as…

The Split

They split the guys into 2 groups, both groups were on the reduced calorie diet but the protein intakes were different as follows.

Group 1: High Protein, were taking 2.4 grams of protein per kilogram of body weight.
Group 2: Low Protein, were taking 1.2 grams of protein per kilogram of body weight.

Both groups were prescribed the same program of high intensity weight training AND interval training (cardio), 6 days per week, so quite intensive.

Group 1: High Protein lost 11 lbs of fat, gained 2.5 lbs lean muscle mass.
Group 2: Low Protein lost 8 lbs of fat, gained only 0.2 lbs (thats 3 oz) of lean muscle mass.

What’s interesting is that with such a huge deficit in calories none of the guys lost any muscle mass. I sort of expected them to lose more fat with the body struggling to maintain its muscle mass. Phillips went on to say “Exercise, Particular listing weights, provides a signal for muscle to be retained even when your in a big calorie deficit”. This kind of supports my view that you’d burn more fat to retain it.

The Twist

Again Phillips appears to have thought the same as I did that the higher protein group wouldn’t burn as much far, but in reality they lost 33% more fat. He said “(we) were a little surprised by the amount of additional fat loss in the higher protein consuming group.”.

There is an interesting caveat, Phillips says “We designed this program for overweight young men, although I’m sure it would work for young women too, to get fitter, stronger, and to lose weight fast. It’s a tough program and not something that’s sustainable or for those looking for quick and easy fix,”, he goes on to say “We controlled their diets, we supervised the exercise, and we really kept these guys under our ‘scientific’ thumb for the four weeks the participants were in the study.”.

The precise details of the diet, exercise and such aren’t released but the blueprint is there so should be reproducable to a good extent. There is a ray of hope, the same team hope to do a follow up study where its not so strict and potentially sustainable.

Myth Busters

This study maybe the tip of the iceberg which busts the myth that you can’t cut and bulk at the time time. It appears you can but its going to test your mettle, and push you to the edge.

 

WordPress Stuck in Maintenance Mode

Working on a new project recently with some custom plugins and the likes has caused a few shall we say glitches. A recent upgrade crashed half way through, well the database locked erroneously resulting in the website being stuck in “maintenance mode”.

DANGER, DANGER, RED ALERT!

Maintenance Mode

Maintenance Mode

Don’t panic, this is very very easy to solve…

A file called .maintenance (notice the . at the start) is created automatically by WordPress whenever you update WordPress, Themes or Plugins. This is created to effectively shut WordPress down so it can update cleanly. Once the update is completed successfully the .maintenance file is normally deleted.

There is a small obstacle, its IMPOSSIBLE to delete it via the wordpress admin (wp-admin) area of your website. You will need to access it via your web hosts file manager or via FTP.

HOW TO ACCESS THE FILE MANAGER

File Manager Options

File Manager Options

I use cPanel so the following steps will be done using that, and since its the most popular admin panel, the odds are high you’ll be using that too.

  1. Login to your host cPanel control panel.
  2. Scroll down the page to where it says File Manager and click it.
  3. When the Option Box (right) pops up, be sure select “Web Root” and next tick “Show Hidden Files (dotfiles)”.
  4. Scroll down to find the .maintenance file, it will usually be next to .htaccess, which is often the first file after the folders.
    *Be sure to note the .(DOT) before .maintenance.
  5. Select the file so its highlighted and hit Delete (Big red X).

How simple were that ?

 Alternative Methods via FTP

It can be done via FTP but that often needs a 3rd party application install, and configuring, using your web hosts control panel is something almost all website owners have access too.

Protein Snacks

Protein Snacks Screen Shot

Protein Snacks Screen Shot

A project I’ve been working on (not finished) which is related to one of my own personal ‘struggle’ and goals. The details aren’t that important but in short. A recent iDXA / DEXA Scan at Derbyshire University revealed I had exactly 86.419kg / 13st 6lbs of lean muscle mass (no bones/fat/etc included). This helped me set my macro-nutrition / diet quite accurately on my quest to get BEEEEEFCAAAKED. Again cut short this means scan means I’m aiming at 45g* protein per 6 hours so as to distribute my intake through the day. It’s hard work finding good sources, with the right nutritional balance (skewed to protein).
*These numbers are based on my own research, activity levels, body composition and conclusions, so do your own research for your numbers, maybe in a future post I’ll go deeper in to it.

Flexible Protein

This brings me neatly to the issue of finding flexible methods of getting the protein in without massively blowing the other macro’s. Overloading carbs is easy as ummm cake, overloading the fat is almost as easy. I buy biltong, jerky, protein bars, RTD shakes, protein gels and all sorts of good snacks when getting a balanced meal isn’t possible. Which with a busy lifestyle is quite common, you know the drill, your hungry, you buy a bag of crisp or chocolate bar or something else, this site is about NOT going that way.

Just for an example…

Lion Bar 43g has 205kcal, 9g fat, 29g carbs, 2g protein, 80mg of sodium.
DynaBar 43g has 180kcal, 6.9g fat, 17g carbs, 14g protein, 50mg sodium.

The Protein Dynamix DynaBar has 1/3 less fat, sugar and sodium, 7 times more protein, this isn’t the best macro split, but given the very close taste, the Dyna is 100% a better option.

So there we have it, how my new project can and will help myself and others in the same boat.

 

Querying The Dac with PHP

I see the same thing over and over, and some people imply or suggest its easy or incredibly hard to connect and query/poll the Nominet DAC (Domain Availability Checker) to get basic data about a domain.

There are a few reasons you would want to do this, the main ones are to build a drop list database or build a drop catching script, but both are built on the same foundations.

Before you can use this, you need to be a Nominet Member, and have a DAC Subscription, but you can access the DAC Testbed for Free without Membership or Subscription.

I’m going to use a high level language for this example, which in this case is PHP, but Perl is faster, and a low level compiled language like C would be way way quicker, but PHP is more than adequate for database building and non-prime drop catching.

Basic Connect to and Poll the Dac

The above code will result in the following output, it really is as simple a half a dozen lines of code,.

You can now act upon the returned $resp variable, explode it into manageable chunks like…

This will return an array of 6 blocks numbered 0-5, which will be…

From here you can put it into a database…

Query a List of Names

Its most likely you would want to add some sort of loop to load a list of names…

Thats the basics covered where most people seem to strugle, its really endless where you can take a script.

I may revisit this code in future and expand on it, but for now, lets see what you do with it.

 

Body Power Expo 2016

Body Power Crowds

Body Power Crowds

I recently attended the Body Power Expo in the capacity of a Photographer, this were my 4th Annual Body Power event. Its interesting to see the Fitness and Health scene in the UK Evolving as this expo is almost like a “snap shot” of the industry; you can almost watch its growth and diversification.

Early Gyms and Expo

In some ways it reminds of my first Gym 1996/7, what looked like an old public toilet on the edge of an industrial complex (Mirrlees Blackstone), it had concrete flooring, a bit crap cord like carpet, a radio so old I’m saying a wireless, it were stuck on local radio which were KISS or Galaxy. No heating, no showers, a toilet with the box like 7ft high. I think 2-3 machines a bike, an form of elliptical and a basic rower. Hardware wise, a dozen bars, a tonne of plates, half dozen benches oh and a Rack in 1 corner and that were it. Many gyms were like this to various extents.

Strongman Arena

Strongman Arena

Fast forward to my current gym 2016… 2 floors, 5 different types of exercise bike, chest press machines, diverging lat pull down machines, lateral raise machine, cable pod, 8 stack, trx, rope trainer, loads of machine, video based music, studio place, brightly lit, toilets, showers, kinds small on the weights but still 2 racks, 2 smiths, a dozen benches etc, and its open 24/7.

Product Launch

Thinking back over Body Power its the same thing. This year there various brands some old and some new choosing to launch their brand or new product at the show. My first year, there were literally no newbies, it were all the old guard as it were.

I think the first major new brand I saw launch there were NOVO who make protein bites, which look like a quaver only smaller, don’t taste as good as a quaver though, but its protein and snackable. It falls in the “flexible dieting” and “protein snacks” categories.

Reflex Protein Coffee

Reflex Protein Coffee

This year existing companies were launching new products, Reflex nutrition launched their new protein coffee, with a stand dedicated purely to the 1 product. Mars were pushing their new Snickers and Mars Protein ranges and various others. On a smaller scale, some new brands like “Serious Ammunition” with their Bullet Reloaded product, then “Active Sport Nutrition” were  launching Zombie Juice, another new brand were TNT. There were sooo very many others which I can’t list here.

Some of the past product launches are now rapidly growing into major brands; NOCCO is one which stuck in my mind. I commented on in another blog post, which is an awesome product. Another would be NOVO who make protein bites (crisp), 3 yrs ago their stand were small, it were about 5-6x bigger this year with some fairly big name athletes on it such as former Miss Netherlands Dounia Rijkschroeff.

USN Stand

USN Stand

The Big Boys Roll In

This year also some of the old guard attended for the first time like MyProtein, who came packing mini-guns to mow the competition down. I think they literally brought EVERY athlete they sponsored.

USN were dominating the expo, they sponsored the main stage, the pro IBFF show, they had their own little mini stage, which were HUUUUUGE. One their newer products tastes amazing the B4-Bomb Extreme (Cherry). I tried sooo many of their products.

Which I guess is the point of all the samples, to try them all so you pick the brand for life. I must have tried 40 different proteins, a dozen pre-workouts, 2 dozen bcaa’s and various cookies, muffins, doughnuts and bars of the weekend. A few different products I have gone on to purchase.

CT Fletcher

CT Fletcher

This year there were strongmen, insta-famous, inspirational, physique, bodybuilders, body transformers, bikini, clothing, equipment, supplements, food, snacks, MMA, boxing and even medical services making the event what it is.

The list of names is, and were endless, the top of their game. I really wouldn’t know where to start with such a list.

However some of the biggest pullers were Paige Hathaway and Michelle Lewin on the FitFuel Stand, Steve Cook on the Optimum Nutrition Stand and Christian Guzman on Alphalete Stand.

Below is a 360 view of the queue for Paige Hathaway, the queues for the others were equally impressive but had no vantage point.


The fitness and health sector in the UK is growing at a crazy pace, a truly astonishing rate.

The take away from the whole show were about inspiration, and improving your health and learning. I saw girls meeting Michelle Lewin who were close to tears and gushing. Telling her how they were inspired to lose weight, hit the gym, overcome bullying and more. I saw guys telling CT Fletcher he helped them to push harder