[Q] How to use ODIN to upgrade firmware on Samsung I9070

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http://forum.xda-developers.com – Hi There, I would like to upgrade my I9070 to the latest firmware, i have the official correct firmware for my country (HK), but unfortunately Kies has stopped working via USB (Your device is not supported by Kies 2.0 - think this was after one of the last updates, but anyway i have given up trying to fix Kies). So i would like to upgrade via ODIN, but not quite sure how to do it and don't want to brick my phone - could anyone give some quick instructions, i know how to put the phone into download mode etc etc, just not sure on what i do in ODIN, i have a single md5 file, but what button (HowTos)