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RE: "Oh yes, we all float - and when you're down h... - Apr. 8 2008 21:13:47
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Raskolnikov
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quote:
ORIGINAL: T_Dawg Jack
Song for the day: Suicidal Tendencies - INSTITUTIONALIZED
Just noticed this... great track! Not so keen on their later stuff but ST's first album is an absolute bona fide classic
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RE: "Oh yes, we all float - and when you're down h... - Apr. 10 2008 22:26:33
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T_Dawg Jack
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A) Barbell full squat
barxmany
60kx6
100kx5
120kx2
160kxwalkout
190kxwalkout
140kx5
140kx4(failed on 5th rep)
140kx3
Dammit!. I Wanted 5x5, but I knew after the first set (which was a herculanean effort) that it was highly unlikely I was going to complete that.
B) Leg Press
180kx10
200kx10
200kx10
Didnt feel overly comfortable during these, but I plugged away regardless.
C) Bulgarian Squat
3x15@35K DB's
Got a seconed wind. Brutal!. The lactic build-up in my legs was insane. I sat there quivering in the changing rooms for 10 mins until I could walk again!.
Comments: I was initially very dissapointed when I failed on the seconed set of the squats. I was about to throw a hissy fit and go home in a huff like I did on Tuesday. However I sat down, composed myself and remebered a passage I had read sometime: 'A man's character can be correctley judged not when things are going to plan but when adversity stares him in the face' (or words to that affect). I stripped the plates, clean the 60k bar back into the rackes, re-loaded the plates and hit another ball-busting triple. After that I told myself 'Better hit the assistance stuff extra hard then'. And that's what I did.
My lower back felt a'bit uncomfortable during the leg presses, as such I didn't quite hit the depth I wanted to, I didnt let that hinder me too much though.
The Bulgarian squats were a different story! No lower back pain here, just pure quad burning hell!. These have always been effective and very tough (which is why I confess to not doing them as often as I should!). I honestley felt that my quads were going to pop, it was awesome!. This was the first time I'd done them for 3 sets at that weights (well, 6 sets in total as they are a single-leg exercise). I stumbled into the changing rooms with a smile on my face knowing I had turned a workout that got initially derailed into one where I worked really hard and accomplished something.
Instead of lamenting on the fact that I have failed, I have now set myself a target for the coming weeks: 140k for 5x5. I shall keep plugging away till it happens.
Song for the day: Pennywise - waiting
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RE: "Oh yes, we all float - and when you're down h... - Apr. 11 2008 2:08:57
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cricket_fire
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Nice work Jack; great to hear about people pushing through the obstacles
"The greatest respect a man can earn, is self respect"
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RE: "Oh yes, we all float - and when you're down h... - Apr. 12 2008 14:45:22
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Raskolnikov
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Props for pushing on through what could have been a bad workout - sometimes you have to kick your own ar5e, because no one else is going to do it for you
Just had a look on youtube to see what these Bulgarian split squats are. Must say they look really, really harsh 
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RE: "Oh yes, we all float - and when you're down h... - Apr. 12 2008 15:04:06
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T_Dawg Jack
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A) Barbell Bench
Barxmany
60kx6
80kx3
100kx1
110kx1
120kx1
130kx1
140kxfail
I got it to halfway! Lol.
Not too devastated though. This was a long-shot!
B) Weighted Pull-ups
4x6@Bw+10k
Happy with these, especially as I haven’t done them weighted in awhile.
C) Upper back super-set
i) Seated DB power cleans - 3x12@10kDb’s
ii) Face pulls - 3x10@20k
D) JM presses
4x10@60k
Brutal tricep pump!.
Comments: I’m disappointed I didn’t get the 140k, but I knew I was being overly ambitious. Especially as I only did half a bench session last week. I’m happy that at the very least I’ve handled the weight and my CNS has been exposed to it. I think I’ll re-introduce heavy board presses on Thursday to help with the lockout. I’m confident I’ll be able to nail it soon.
Song for the day: Rollins Band - Illumination
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RE: "Oh yes, we all float - and when you're down h... - Apr. 20 2008 22:51:22
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Raskolnikov
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Been a while since this was updated - everything alright Jack?
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RE: "Oh yes, we all float - and when you're down h... - Apr. 21 2008 3:20:27
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cricket_fire
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Missed mid-way - sounds like floor presses might help you there
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RE: "Oh yes, we all float - and when you're down h... - May 26 2008 15:01:41
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T_Dawg Jack
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Alright everyone.
I actually wrote a long, drawn out essay about the SOIA gigs, the illness I was struck down with, my current training goals and my life plans. I re-read it to myself and thought ‘This is just a bunch of trite, non-sensical, rambling auto-fellation. No one gives a ****. Just summarise the main points’.
So I’ll do that instead.
Okay so bottom line is I got struck down with a chest and sinus infection a month ago. By sheer rotten luck it was right before the SOIA gigs, which as you might have read, I had been looking forward to for months.
The Gigs were brilliant, I enjoyed them to the best of my ability. However I think jumping around with a hundred other sweaty bods further compounded by symptoms.
As a result I took a week and a half off from training of, lost a ton of strength and got pretty miserable about that to boot.
I had a lot of time to think whilst I was ill. About training, life, and other miscellaneous goals etc.
I have decided to do things.
1) Get lean.
I haven’t seen my abs since I was seventeen years old. I’ve put on about 60lbs of weight since I’ve started training (I reckon around 40:20 muscle to fat ratio). I’ve got quite strong during that time and have a half-way respectable powerlifting total. However I think the time has come to change tack a little. I haven’t attempted fat-loss in all my training years, and as such, look forward to the challenge. The goal is to get to “around 10% body fat” …or whatever, a decent level of leanness shall suffice. Plus this goal is directly influenced by the second, see below.
2) Get myself a visa, book a flight and head on down-under to Australia for an adventure/mini-retirement/vagabond campaign.
As to what I want to with my life career wise, I haven’t a ****ing clue. If I’m honest with myself, I’ve been spinning wheels since I left the Marines at 17. Working a variety of jobs I hated at 18/19 and seeing no other options available quickly sapped my zest for life. However in the last year or so I’ve managed to start seeing things in a more positive light, make steps to avoid inertia and realise I have far more going for me than I think. After all I have my physical and mental health, a decent work ethic and , as a result of and my spartan spending habits, a few bob in the bank to get me round the world a few times.
After a heavy bout of introspection, I’ve sat down and really tried to think about the things I’m passionate about in life. Apart from lifting weights, reading, writing and listening to music there’s nothing much else that urges me to get up in the morning.
However, I also realised that there’s plenty of avenues I’d like to explore (and on the flip-side a few negative facets and influences I’d like to disregard completely).
There’s plenty of ‘out-doorsy’ stuff I’d like to try: surf, diving etc. I’d like to expand my social influences a little, that front’s been a bit too quiet for a while, what with working long hours, weekends and evenings, and when gym time is factored in, I don’t have a great deal of time left.
Most importantly I’d like to live as full a life as I possibly can. I want to live a life, and have experiences, worth writing about. The way I spend my days a year ago, just going through the motions, living a life of apathy, are over. From now on I’m not going to make excuses to delay living the life I want to lead. I think going round to the other side of the world and starting there is a good a place to begin.
Now you may be thinking ‘dude do you can just do those things and make those changes here in the UK, what do you need to go to Australia for?’
I would have told myself the same thing a year ago. However they key word here is alone. I want abnegate the influence and support of friends and family. Now my parents are good people, they have my corner and are always willing to help me; but I need to this on my own, I need to properly get away from who I think I am, I need to overhaul my environment, I need to (maybe) **** it up and not have a financial or social safety net to fall back on. Oh, and let’s face it, you cant catch any decent swell in the UK even on a good day.
So with that, working holiday-visa is secure, flight is booked for August 6th with a two-week precursor in Thailand, then onto Sydney from there.
I can’t bloody wait.
So as from now on, this journal will serve two purposes:
1) Detail fat-loss efforts. Note all weights, diet and maybe even *shock* cardio work.
2) Update and plans/ideas for my trip.
Any advice, info and encouragement concerning either facet is not only welcomed but eternally obliged.
Well waddaya’ know, I said I was only going to summarise but end up spilling this literary abortion upon you, which was even worse than the initial essay. My apologies for that.
< Message edited by T_Dawg Jack -- May 26 2008 15:05:23 >
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RE: "Oh yes, we all float - and when you're down h... - May 26 2008 16:18:35
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swift
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well that was a good read.
good luck with the fat loss, the broadening of horizons and finding inner sanctum you may aslo be interested in my online dating pursuits.
i have now turned my attentions to what i like to refer to as 'yummy mummy's'
i shall keep you posted
< Message edited by swift -- May 26 2008 16:22:46 >
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RE: "Oh yes, we all float - and when you're down h... - May 27 2008 15:17:16
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T_Dawg Jack
Posts: 1275
Joined: Nov. 20 2004
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quote:
ORIGINAL: swift
well that was a good read.
good luck with the fat loss, the broadening of horizons and finding inner sanctum you may aslo be interested in my online dating pursuits.
i have now turned my attentions to what i like to refer to as 'yummy mummy's'
i shall keep you posted
I appreciate the sentiment swift. Thanks bud.
Oh, and yes, keep me informed on operation 'thirty and dirty'.
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RE: "Oh yes, we all float - and when you're down h... - May 27 2008 17:03:34
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cricket_fire
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Good luck with the new goals bro.
How are you planning on approaching the fat loss?
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RE: "Oh yes, we all float - and when you're down h... - May 28 2008 14:56:38
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T_Dawg Jack
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quote:
ORIGINAL: Titch
Nice to see you post in your own journal again.
Gutting about the illness mate. After I injured my back last November I felt like crap for 3 months and hated not being able to train.
Why are you chagning your training goals? Is it purely because you feel relatively weak at the moment? It'll all come back very quickly, trust me. If it's not for that reason then good luck with whatever training you decide to go with - I'll still pop in here for a read every now & again.
Alright Titch, cheers for dropping in.
Yeah, the illness really knocked me for six. I even went in for a session while I was not completely recovered, I warmed-up, felt like being sick, carried on regardless and bombed on a squat weight which I was repping with weeks ago. Giving myself another week off to recover properly was the only option from then on. As to why I decieded not to try and regain my former strength, I'm afraid the answer is vanity. With my going away in August and smack into Australian summer, I wish to look presentable when I hit Bondi beach. Not that I didnt look like a mess before I started this quest for leaness, however, I would like to see what I am capable off in this regard. Also, do not worry to much, I'll still be training the powerlifts, however, bearing in mind I'm on low-cals from here on in, I cant promise any PR's.
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RE: "Oh yes, we all float - and when you're down h... - May 28 2008 15:19:36
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T_Dawg Jack
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I was posting in Eddie's journal yesterday in which I breifly outlined my current training and diet protocols.
quote:
Alright mate.
I've been tempted to give circuit/complex training a try during my current fat-loss phase. My concern, however, is that I'm already in the gym 4 days a week with heavy sessions (to maintain mass whilst in caloric defiect obviously). I would be worried about doing too much work If i added in a couple of these lactate producing sessions. How have you worked round this? Would you advise dropping heavy sessions down to 3?, or maybe even 2?.
quote:
I appreciate the prompt response Ed.
Diet wise at the moment I'm zero carb on my off days and lowish carbs on my training days (i.e. some at breakfast, the rest PWO. Net total probably no more than around 60g). Smaller meals in the evening etc, all clean. I'm about a month in and have noticed a good 2-3 inches off the waist already and that without doing any additional energy systems work. However, I feel the 'honey moon period' is over (dropping water weight) and as such need to start thinking about ways to up my expenditure without going catabolic.
I'll maybe drop one my lower body days in lieu of a circuit session and see how I get on. I've always trained like a PL'er and so a change in traning mentality could be required, which will be intresting. Squat is already dropping, (probably from reduced waste size), and it is killing me!
Obviously as the weeks go by, I'll be making adjustments (though nothing to stupid, as to ruin any consistency).
I'm defienelty going to drop at least one heavy session by next week.
At the moment it's:
M: Chest,Bi's
Tu: Off
W: Back
Th: Legs
F: Shoulders
Sa: Off
Su: Off
Next week I'll probably go with a M/W/F
M: Chest, back, arms
W: Legs
F: Shoulders, upper back/traps
As to what I'm going to for extra energy systems work, right now I'm in a bit of a quandry. Bottom line, I am paranoid about losing LBM. I've had to sweat, grunt and sometimes bleed for every pound I've managed to gain these last few yeras. And you can be damn sure I'm not going to lose any on account of my own inferior dietary/exercise choices and any thing I might do in the name of quick results.
As such, the only thing I have been doing towards the above facet is walks on my off days they are after breakfast (a P+F) and are about an hour in duration.
I may start thinking about doing these fasted as some point. I'll get some BCAA's to take before hand to prevent catabolism and will maybe only do two day's a week maximum.
Diet-wise, as what I wrote in the second quote has been very strict these last 3 weeks. Perversely I've quite enjoying the control I'm displaying and so far am not even finding it too difficult.
Eddie recommends re-feeds at weekends, when carbs are a low as they are, so this weekend I'll indulge a little. One thing does concern me however, am I putting my body in a state of ketosis mid-week? What is the primary fuel source by body is using?
I need to do some more reading. More to come.
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RE: "Oh yes, we all float - and when you're down h... - May 28 2008 15:23:15
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T_Dawg Jack
Posts: 1275
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
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Today's Back session
A) Weighted Pull-ups
4x6 @ BW + 10k DB
Bi) Corner rows @ 60kx3x10
Bii) Pulldowns @ 3x10
C) Straight arm pulldowns 3x12 @130k
Was going to do rack pulls at the end of the session but power rack was being used so had to omit them. Next week hopefully.
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RE: "Oh yes, we all float - and when you're down h... - May 28 2008 15:32:27
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swift
Posts: 4809
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quote:
ORIGINAL: T_Dawg Jack
I was posting in Eddie's journal yesterday in which I breifly outlined my current training and diet protocols.
quote:
Alright mate.
I've been tempted to give circuit/complex training a try during my current fat-loss phase. My concern, however, is that I'm already in the gym 4 days a week with heavy sessions (to maintain mass whilst in caloric defiect obviously). I would be worried about doing too much work If i added in a couple of these lactate producing sessions. How have you worked round this? Would you advise dropping heavy sessions down to 3?, or maybe even 2?.
quote:
I appreciate the prompt response Ed.
Diet wise at the moment I'm zero carb on my off days and lowish carbs on my training days (i.e. some at breakfast, the rest PWO. Net total probably no more than around 60g). Smaller meals in the evening etc, all clean. I'm about a month in and have noticed a good 2-3 inches off the waist already and that without doing any additional energy systems work. However, I feel the 'honey moon period' is over (dropping water weight) and as such need to start thinking about ways to up my expenditure without going catabolic.
I'll maybe drop one my lower body days in lieu of a circuit session and see how I get on. I've always trained like a PL'er and so a change in traning mentality could be required, which will be intresting. Squat is already dropping, (probably from reduced waste size), and it is killing me!
Obviously as the weeks go by, I'll be making adjustments (though nothing to stupid, as to ruin any consistency).
I'm defienelty going to drop at least one heavy session by next week.
At the moment it's:
M: Chest,Bi's
Tu: Off
W: Back
Th: Legs
F: Shoulders
Sa: Off
Su: Off
Next week I'll probably go with a M/W/F
M: Chest, back, arms
W: Legs
F: Shoulders, upper back/traps
As to what I'm going to for extra energy systems work, right now I'm in a bit of a quandry. Bottom line, I am paranoid about losing LBM. I've had to sweat, grunt and sometimes bleed for every pound I've managed to gain these last few yeras. And you can be damn sure I'm not going to lose any on account of my own inferior dietary/exercise choices and any thing I might do in the name of quick results.
As such, the only thing I have been doing towards the above facet is walks on my off days they are after breakfast (a P+F) and are about an hour in duration.
I may start thinking about doing these fasted as some point. I'll get some BCAA's to take before hand to prevent catabolism and will maybe only do two day's a week maximum.
Diet-wise, as what I wrote in the second quote has been very strict these last 3 weeks. Perversely I've quite enjoying the control I'm displaying and so far am not even finding it too difficult.
Eddie recommends re-feeds at weekends, when carbs are a low as they are, so this weekend I'll indulge a little. One thing does concern me however, am I putting my body in a state of ketosis mid-week? What is the primary fuel source by body is using?
I need to do some more reading. More to come.
from my understanding ketosis = fat being used as a energy source however....
ketosis is something that should be employed later on in dieting if needed.
ive been conversing with a couple lads who compete on ukm and have been advised for dropping bodyfat to do unfuelled steady cardio 6 days a week and 30 mins staedy state post workout (after weights before protein).
chest/back/arms looks like alot of work? chest alone takes me half hour, back again half hour and arms again half hour do you not feel by the time that lot is done you may be going catabolic?
what about doing push legs pull? keep the compounds and throw in iso's on lagging bodyparts.
or
create a four day split, perhaps the yartes split whereby the weight training can be done inside half hour giving another half hour to do steady cardio afterward
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RE: "Oh yes, we all float - and when you're down h... - May 29 2008 16:18:43
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T_Dawg Jack
Posts: 1275
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Today’s Leg workout
A) Squat
60kx5
100kx3
120kx1
130kx4 (failure on 5th rep)
110kx4x5
Yes, it’s as bad as that. A weight I was using for 3x8 a few months back defeats me at rep 4 set 1. Bollocks.
B) RDL
140kx3x8
3 sets of eight here. Fairly content with that.
C) Leg press
1x20@ Full stack
The new gym I’m at has no plate-loaded leg press. So this machine will have to suffice.
Comments: I told you the squat was bad news. However, waist is decreasing with no visible muscle loss. I guess that is what is known as a trade-off.
Yesterday’s diet
1) 20g whey isolate, 20g casein, 2 weetabix
2) 150g beef, cup of pasta, cup of broccoli
3) As 2 (no pasta)
4) Flake Salmon, cup of spinach
5) As 4
6) 20g casein
*Also 12g Fish oil throughout the day
< Message edited by T_Dawg Jack -- May 29 2008 16:34:48 >
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RE: "Oh yes, we all float - and when you're down h... - May 30 2008 15:06:44
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T_Dawg Jack
Posts: 1275
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
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Todays Shoulders/Tricep workout
A) Standing military press
80kx4
80kx4
80kx3
65kx8
Bi) Lateral raises 3x12 @10k DB's
Bii) Ahrn's press 3x12 @20k DB's
Ci) V-cable pushdown 3x15
Ci) Skull crushers 3x10@40k
Comments: Not a bad sesh.
Off to London to see Flogging Molly tomorrow, woot!
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RE: "Oh yes, we all float - and when you're down h... - Jun. 2 2008 20:33:31
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T_Dawg Jack
Posts: 1275
Joined: Nov. 20 2004
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Bah!
I am ill again!, and same as before, right before a gig!.
I am sat here, nose completeley blocked whilst dribbling gunge; used tissues surround my keyboard which gives the impression I've been competing in the European w@nking championships. Sinuses throbbing and a sore throat which makes me sound like an OAP whose been caining the fags for the last 70 years.
Not a pretty sight.
I called in sick to work this morning. Got myself down the doctors in the afternoon and have procured some anti-biotics, some prescription strength anti-histamine tablets and some sort of nasal spray which includes some dodgy instructions telling me to turn my head upside side down whilst applying aforementioned spray. WTF?
Anyways, I havent trained today. I will perhaps force myself down the gym tomorrow and just do a bare minimum workout to keep ticking over. I can't afford to start geting behind when it comes to sessions.
Perversly diet has been good day.
I had a few carb rich meals at the weekend along with a couple of pints, but nothing to send me off the the rails.
Watch this mo'fcukin' space!.
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RE: "Oh yes, we all float - and when you're down h... - Jun. 2 2008 20:51:04
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T_Dawg Jack
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*Note: I wrote this Sunday morning, whilst feeling ****ty and depressed. It's a bit melancholic, but what the hell*
I saw Flogging Molly last night.
I didn’t enjoy it.
Bottom line, I was ill. Whilst it is true that I have managed to enjoy gigs in some capacity whilst under the harsh conditions of respiratory ailments in the past, tonight, however, was not one of those nights.
Maybe it was because of how me and my companion were treated appalingly by the door staff at the beginning.
Maybe it the due to the fact that the gig was in the lacklustre main Astoria theatre, as opposed to the smaller, more intimate venue below it.
Maybe it was the fact that the band just didn’t do it for me anymore. I liked them a’lot two years ago, but we know lots of changes can take place in that space of time.
To be honest, although the above factors had a big say in my summation of the evening, I think the real reason that I left unsatisfied is that I am merely growing up.
You know what’s funny though? I couldn’t get enough of these things when I was 18/19/20. I was angry back then. Angry at the world I was in, which I felt powerless to change.
The smell of sweat, tobacco smoke and raw angst would hang over you’re head as the lights dimmed. All of a sudden, the band would burst on stage, the PA would distort, the opener cranked up; and I would become lost in a frenzy of bodies, as I layed into other young men. We would clash in a frenzied contortion of flesh, sinew and sometimes blood.
They no doubt felt the same sense of alienation and isolation that one has to burden as a young man in today’s western world, and as such, we would do our bizarre, archaic ritual. We would never admit to dancing in a regular nightclub to the latest chart fodder, but tonight we would dance. We did not bother to get to know each other. We did not want to know because we would only be seeing a mirror image of ourselves. It was likely they were just as frustrated that hey worked a **** job, that they couldn’t get laid, or that they missed some other life affirming opportunity. Same as me. Yawn. Next. I don’t want to hear about it.
But it didn’t matter. For a few hours at least, you could forget about these things. You could lose yourself.
I turned 21 recently. By modern standards I am now a man. I have the power to make the changes in my life. I can set sail in whatever direction of the compass I desire. The only person to stop me is myself. I can no longer play the teenage angst card.
And maybe that’s a good thing.
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