Ok so i.use the el29 kernel ,go into recovery ,flash rom ,then reboot.??
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Pretty much...
Here's the setup/routine I use to flash.
1. On my sdcard I made a folder named "Root Folder"... That's the folder I move all of my zip and tar files I download to flash. Keeps everything in one place and it makes it easier to find when you're in recovery.
2. Open Odin (if it's the first time you've opened it, it'll ask you to download some files... Do it) you should see this screen...
3. Tap where it says "Kernel" the next screen you see should be this one...
4.Choose "External SD-card" and navigate to the folder(what ever you named it) and find the El29 tar file. It should be the only file that shows up. Tap it...
5. After you tap it it will take you to back to the main screen where you should see this...
6. Scroll down to the bottom of the screen and you'll see the heading "Flash Firmware"...
Tap it and let Odin do its thing. Now when Odin is done your device will automatically reboot and boot its self into recovery.
7. Do a nandroid backup... Just in case something goes wrong when flashing your new rom.
From there your good to go... You can now wipe and flash all you want nice and safe. And just remembered if your running a ICS or JB rom to use the above method to do any flashing or backing up.
Another pointer is this... make sure if you do use this method to do a nandroid backup when your using an ICS or JB based rom that you have the kernel you where running in that root folder... This is a GB kernel and you won't be able to boot non GB roms.
Good luck m8 and let us know how things work out for you.
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