How do I upgrade firmware for my Seagate Momentus XT 500GB?

I realize this is an Apple forum, just looking for someone with a MBP, the same HDD AND experience upgrading to the latest firmware, SD28.

Here is a bit here from the Seagate site:

"For non-Windows systems with Intel compatible processors we also offer a bootable CD ISO image, which will create a bootable CD. For instructions on how to create a bootable CD please see: How to burn an .iso image onto a CD."

So I downloaded "bootable CD ISO image" then burned it to disc.

Just not sure how to proceed next.?

Here is something from the iso file:

README.TXT 29-Mar-2011

**IMPORTANT**

This is a special DOS bootable CD-ROM. SeaFlash is designed to run

from DOS only and is NOT a Windows application.

SeaFlash will not run in Windows in a DOS dialog box. Please see the

Troubleshooting section for more information about booting to this CD.

_____________________________________________________________________

Seagate Technology LLC

SeaFlash Firmware Upgrade Utility v4

Copyright (c) 2011 by Seagate Technology, LLC. All rights reserved.

_____________________________________________________________________

Welcome to Seagate's Firmware Upgrade Utility and Procedures.

Seagate highly recommends that you do a complete system backup of all

data on your hard drive prior to performing a firmware upgrade to

ensure there is no chance of data loss during the process. Seagate is

not responsible for any data loss that may occur during or after your

firmware upgrade.

Read the End User License Agreement below.

Basic instructions:

1) Read the Warnings and Cautions below.

2) Use a standard desktop PC with an integrated SATA controller, or

a common SATA add-in controller like a Promise SATA150-TX2.

3) Disconnect all PATA or SATA devices from the system, except the

device needing the firmware update.

***WARNING************************************************************

** DO NOT POWER DOWN the system or the drive during this upgrade

process. If power is lost during a firmware upgrade, the drive will

be destroyed.

** WAIT until all drive LED activity has ceased before powering off

the drive. Your system should come back to the message "Cycle power

to continue..." after the software finishes uploading the firmware.

** Caution: Customers utilizing RAID architectures incorporating

affected products should back up all data content before upgrading

drives with the firmware solution. For some arrays firmware

upgrades may cause RAID management software to require an array to

be rebuilt. Please consult the technical documentation and

procedure recommended by the RAID controller manufacturer for your

system prior to upgrading any affected product in an array. Please

proceed with caution and contact Seagate Technical Support for

assistance.

** DO NOT use this software for any other purpose than the specific

firmware upgrade. Improper use of this tool can quickly destroy the

drive.

** !!WARNING!!

If the firmware upgrade installation instructions are not followed

properly the firmware upgrade could be data destructive and/or

render your hard drive inoperable. As Seagate does not warrant the

data on your drive, in addition to regular back-ups, if possible

your data should be backed up before upgrading the drive firmware.

Additional information on backing-up the contents of your drive can

be found at www.seagate.com. Though this firmware upgrade to your

product is a change to the product the terms and conditions of your

Seagate warranty for the product will remain effective to its

normal expiration. For other warranties on your product please

consult the warranty documentation provided by your supplier.

**********************************************************************

_____________________________________________________________________

Troubleshooting

---------------

FIRMWARE UTILITY WILL NOT LOAD

- If when you insert the firmware diskette or CD and power on the

computer, it does not load the firmware utility, the "boot sequence"

may be set to boot to the hard disc drive first.

To change the boot sequence to boot from the A: or CD drive first,

you must enter the "Setup" or "CMOS Setup" of your computer. Methods

for entering the Setup or CMOS Setup vary depending on your

computer's make and model, but most methods consist of pressing a

key or key sequence during the initial power on boot sequence.

Watch the screen closely during boot up for a message like "Press F2

to enter Setup" or something similar to determine which key or key

sequence to press for your computer. Nearly all systems will

continue on automatically after a brief period of time if the key is

not pressed, so act quickly. You may have only a few seconds to find

and press the appropriate key or key sequence.

The most common keys or key sequences to enter setup are:

- [F2]

- [DELETE]

- [F1]

- [CTRL]-[ALT]-[S]

- [CTRL]-[ALT]-[ESC]

- [CTRL]-[ALT]-[ENTER]

NOTE: Some computers that use the "[CTRL]-[ALT]-[___]" sequences

must be at a prompt before pressing the keys. If you are unsure

about how to enter the setup, see the owner's manual for your

computer or seek assistance from your computer manufacturer or the

store where you purchased the computer.

CD ROM WILL NOT BOOT

- Booting to a CD requires that the system BIOS is compatible with the

operating system on the CD. In rare cases that seem tied to older

systems, this indicates an incompatibility with the boot CD. In

this situation, the solution is to use the firmware boot floppy

diskette instead of the boot CD.

The directions above are vague to me.

So my Apple questions are:

Help me to safely backup my system. I have an external firewire 160GBhd if necessary.

how do I boot from the disc?...do I need to change the boot sequence?

Cheers, G