Thread: Vai Fan's Log 'O Fun

Thanks my friend. I will do EVERYTHING in my power to help now that you are in my hands! You WILL reach your goals! You are a winner for simply taking the first step!

I know you will, and your freakin' hands are KILLING me right now...that's some grip. So yeah, I'm gonna finally be able to take my kids down...little bastards.

12-21-02

Nutrition:

2746 Calories
59 fat grams
216 carb grams
331 protein grams

Weights:

Bench: 135/15, 155/10, 165/6
Inc Bench: 135/8, 125/10, 125/8
Bent Over Row: 95/12, 95/10, 95/8
WG Pulldown: 120/12, 135/8, 135/6
Upright Row: 55/12, 55/10, 55/6

Cardio: 25 minutes brisk walking

Looking good!

Cool, cool.

So what kind of split has Eric got you on?

I see chest and back are together. Are the uprights situated with a grip more for traps or more for delts?

How much of your fat is from EFAs?

Hey Chicken Daddy, the uprights are done with a wide grip. Having done nothing other than military presses and lateral raises for a very long time, as far as shoulders go, it's really makin' 'em burn good.

The monster then has me doing legs, arms and belly for the other half of the split. But it sounds like a new routine is in the works for next week. I sure hope it isn't one of those animalistic ones that I've read about over here. You know, people being bed ridden for days afterward, vomiting, etc. But then again, they've all claimed to see good results.

I taking 2 tsp of flax, one in the morning and then with my last meal. Surprisingly, I'm getting enough fat from the other food sources to hit my goal of 50-60 grams. And it isn't junk that I'm eating.

Originally posted by Vai Fan

But it sounds like a new routine is in the works for next week. I sure hope it isn't one of those animalistic ones that I've read about over here. You know, people being bed ridden for days afterward, vomiting, etc.

11-23-2

Nutrition:
Didn't keep good track of it, kinda had an early Thanksgiving din. Kept it healthy for the most part; turkey, carrots, salad and roasted potatoes. More than likely I was shy on my total calorie goal, and shy on my protein goal.
This probably isn't a good practice to fall into; not keeping track on weekends/special occasions. I'm knocking my head against the squat rack right now.

Weights:
Yeah, this was really freakin' good, I thought. Don't think I've ever lifted on a weekend, but since I missed Leg Day #2 for the week, I HAD to make it up. Patting my own back, feel free to join in...or tell me to shut up.

Squats: 135/15, 185/10, 185/8
Leg Press: 333/15, 387/10, 387/8
Stiff Deads: 135/12, 135/12
Reg. Deads:135/10, 135/8
Preachers: 65/10, 65/10, 70/8
Skull Crush: 55/10, 55/9, 55/8
Crunches: 100 (this is hard for me right now (sissy boy) as I did 50 the first set, then two more sets of 25, but I got 'em done)

Cardio: 25 minute brisk walk in the falling snow...NICE!

11-25-2

I attached a picture to today's report, at least I attempted to...figured it might be nice to see the face behind the clown here. You can also see what we're working with, so, HELP ME OUT EVERYBODY!!! Please.

Workout:
(CD for the workout was Steve Vai’s "Sex and Religion")

Bench: 145/12, 150/9, 150/8

Military Press: 65/12, 65/11, 70/9

DB Pullover: 40/15, 40/12, 45/8

UH Grip Bent Over Row: 95/12, 105/10, 105/8

Center Grip Upright Row: 55/13, 55/10, 55/10

Cardio: 30 minute brisk walk

Nutrition:

Meal #1 7:00 a.m.
1 Met-Rx Berry Blast
1 tbsp flax
8 oz Lite Yogurt

Meal #2 9:30 a.m.
1½ cups low fat cottage cheese
½ cup chopped pineapple
8 oz Lite Yogurt

Meal #3 Lunch 12noon
6 oz chicken breast
1 medium size yam
1 slice pumpernickel bread

Meal #4 3:00 p.m.
1 Met-Rx Berry Blast
1½ cups low fat cottage cheese

Meal #5Dinner 6 pm
Homemade Chicken Noodle soup (chicken, carrots, whole wheat pasta)
1 slice pumpernickel bread
1 cup low fat cottage cheese

Meal #6 Snack 9pm
Met-Rx Strawberry Protein Powder
1 tbsp flax

Total Cals: 2753
Protein: 323
Carbs: 207
Fat: 67

You ugly bastard! If I knew you looked like that, I never would have taken you on as a client!!! LMAO!!! Seriously...it is nice to see the person I'm working with. For anyone who sees this...Vai is one of the nicest people around here! Lend him your support!

Nice home gym by the way big guy!

Damn, like it's not enough Gopro is killing my body, now he's gotta stomp on whatever pride is left. I thought my drill sergeants were mean, but this guy....ah, he's great.

I know it isn't a good idea to weigh yourself more than once per week or so, but I couldn't resist this morning, so I climbed aboard and according to the damn thing, I've put on 2 pounds since Sunday...that can't be possible, can it? So, that was discouraging, as I'm wanting to drop some pounds initially, but I'm telling myself to not worry about it, and sticking with the program.

Just a little rant, that's all. Okay, putting Dream Theater's
"Scenes from a Memory" CD on....ah yes, life is good.

Time to eat!

plus he tolerates my nonsense

We kinda molded him into a loving, caring person with the looks of a beast. Took us a while though.
Sometimes his darker side will show up (probably in the middle of devising your workouts).

Nice home gym man! With GP on your side, a fully equipped home gym and that kind of motivation from your side,
there's nothing that can stop you !

For the record: From what I've seen on the pic, you exagerated a bit on the "spongy" part ..

Don't worry about the weight gain, I've been known to fluctuate 5lbs from morning till evening ..

Well, if that's loving and caring, so was my first wife, Preacher!

Thanks for the encouragement. Yes, the home gym is great. Thank goodness for a tolerant wife. And a big basement. What I'd like to get next is a good leg press, as my Weider gizmo maxes out at just over 400 pounds. I was doing about 600 with plates when I left Powerhouse...kinda miss that.

Beware, you dare not ask to see what is concealed by the shirt.. the shirt is our friend! No, I'm not that bad, just know I can look better, like you studs and studettes out here. And that's what I'm working toward.

Really...5lbs? That just seems odd, but then again, those new 'emissions' seem rather odd, too. Need to get a dog to blame it on.

11-26-2

Note: I’m getting somewhat tired of eating the same things day in and day out, so yesterday I cooked about 6 pounds of chicken boobie in the crock pot all day. I put tons of seasonings in it, hell, I can’t even remember what all I put in it.

So, today I took 6 ounces of that, sliced it very thin, put a splash of olive oil in a frying pan, threw the chicken in, put some Lawry’s and some Old Bay seasoning on it.

After it browned, I opened a can of boring, nothing added green beans and dumped the whole damn thing in there with the chicken, then grabbed some tangy hot sauce, put a couple table spoons of that in the mix and cooked it until the beans were warm.

Either my taste buds have given up on me, or this stuff really tasted good. So, am I the only one that gets tired of the same foods?

Workout: (CD for the workout was Extreme’s Pornografitti..listen before ye judge!)

Leg Press: 330/20, 387/15, 440/10
DB Lunge: 25/12, 30/10
Deadlift: 145/12, 155/8, 155/6
Lying Leg Curl: 60/10, 70/9, 70/8
Alt. DB Curl: 30/10, 35/10, 35/8
Skull Crusher: 60/10, 60/9, 60/8
Crunches: 100

Cardio: 20 minute brisk walk

Nutrition:

Meal #1 7:00 am
1 Met-Rx Berry Blast
1 tbsp flax
1 Slice WW toast
1 tbsp PB

Meal #2 9:00 am
2 cups low fat cottage cheese
8 oz Lite Yogurt

Meal #3 Lunch 12noon
4 oz turkey breast
2 slice pumpernickel bread
8 oz Lite Yogurt

Meal #4 2:30 pm
1 Met-Rx Berry Blast

Meal #5 Post workout 4:30 pm
1 ½ cup low fat cottage cheese
1 peach

Meal #6 Dinner 6:00 pm
6 oz chicken breast
2 cups green beans
2 slice rye bread

Meal #7 pre beddy bye…9:30 pm
2 scoops Met-Rx Protein Powder

Total Cals: 2798
Protein: 330
Carbs: 232
Fat: 61

I really am an evil son of a bitch, ain't I!!!!!!!!!!! I am sitting here in my "lab" laughing quite evily at the thought of the pain and torture that I have in store for you....hehehehehe...hahahahaha...cough, cough.

Anyway...we will be making some dietary adjustments next week. But remember, we are mostly after BODY COMPOSITION CHANGES, not simply weight loss. You WILL be gaining significant amounts of muscle with our training, and you know that with muscle comes weight. So, while we are losing fat, we are offsetting some "weight" loss with muscle.

Either way though, your scale weight WILL come down. Have no fear!

Oh yeah, I've got the picture of you in a bloodied lab coat burnt in to my mind. Opening it up reveals all of the tormented souls you've put through the pain and agony of becoming fit!

Christ almighty, man, what the heck were you thinking when you gave me that leg workout for yesterday? I'm going down the list thinking 'goody, another freakin' leg exercise'. What happened to calf raises and toe curls or something like that? They were screaming yesterday...quite loud I might add. Today my quads feel fine, but the hams feel like, well, hamburger. Could that be the deads, lunges and leg curls perhaps? OUCH!

Okay, enough whining for now. How does my eating look to you? Good enough? I need to eat more veggies, I know that. So what are some good greens to munch on?

Still having fun in spite of the owwies, though.

You found that lab coat pic, huh? I thought that pic was destroyed...dammit!

Oh, your hams are sore! Let me break out the violins, LOL!

Screw calf raises for now. Its all basics at this time. No pussy isolation movements. Got it! Grrrrr.

Diet is looking good for now. Some changes coming (slight). Best greens...broccoli, spinach, green beans, etc.

Yeah, I'm having nightmares about you, buddy.

You bet that I've got it. You mean business and you ain't gonna let me be a little sissy 'Nancy Boy'. No more 'Culture Club' or 'Boy George' in the CD Player for me, it's all 'Metallica', 'Scorpions' and other testosterone producing bands (yes, Vai, too).

I get it! The ones that are 'GREEN'. What would I do without you, oh Evil One?

11-27-2

Workout: (no CD of the day, just listened to nature while walking. However, I did stumble upon a very nice tune called ‘Take Away My Pain’ by Dream Theater. Their guitarist wrote it in dedication to his father after he died…the father, not the guitarist…just had ta make that clear)

Cardio Only: 30 minute brisk walk

Nutrition:

Meal #1 7:00 am
1 Met-Rx Berry Blast
1 tbsp Flax
8 oz Lite Yogurt

Meal #2 9:00 am
1 cup Low Fat Cottage Cheese
1 med Banana
1 Met-Rx Berry Blast
8 oz Lite Yogurt
(Kind of a lot, but I’m meeting some buddies for lunch and don’t wanna go overboard)

Meal #3 Lunch 12noon
Cup Potato & Leek soup
6 oz Chicken Breast
1 Kaiser roll

Meal #4 3:00 pm
1 ½ cup Low Fat Cottage Cheese
1 Peach

Meal #5 4:30 pm
4 oz Turkey Breast
2 slice Rye Bread

Meal #6 Dinner 8:00 pm
2 Scoop Met-Rx Vanilla Protein Powder
1 tbsp Flax

Meal #7 9:30 pm
Veggies, veggies and more veggies

Total Cals: 2680
Protein: 310
Carbs: 214
Fat: 63

Now, nobody tell Gopro, but I'm thinkin' I might have a drink or two with the family over the weekend. Nothing much, I promise. Shhhhhh, he might get angry and devise some cruel workouts and nutrition plans for me!!!!!

You're pretty funny

In addition, several of you in the past have given me great advice, w8lifter in particular, but there have been others, and I thank you as well.

Please wish me luck and feel free to put a boot up my ass as you see fit,

You're welcome...and good luck!

Workout: (CD for the workout was Extreme’s Pornografitti..listen before ye judge!)

Haven't heard that in a long time!

WOW! A visitor...a VERY SPECIAL VISITOR, TOO! Glad you checked in on me...even though ya haven't critiqued me yet.

Now I really meant it about the whole gratitude business, it's very much appreciated. It's not always easy staying focused on this nutrition/health/fitness crap without some outside intervention, young lady.

Pornografitti- He Man Woman Hater is such a KICK ASS tune. It begins with Nuno doing a killer version of 'The Flight of the Bumblebee', except the bee is on some steroids unknown to man. Then a booming voice "NO WOMEN ALLOWED!!!"

Now, those guys are a bit odd (unlike me), but they really did put out some excellent music. My wife and I like to perform the song 'More Than Words' around the campfire in the summertime. But when their singer went to Van Halen, well....I WANT DAVID LEE ROTH BACK!

Glad you checked in on me...even though ya haven't critiqued me yet.

I'll leave that to GP...I don't want to mess w/ whatever plans he has for you

Oh thanks, you're just too damn kind! Or is this what you do here at IronMag....take turns with the 'fresh meat', abusing us however you see fit, then turning us over to the next loonie??!

Okay, hurt me, hurt me.

It's Thanksgiving, and I'm heading down to the basement to do my Mon/Thu workout...God Bless Gopro (The Beast). Happy Holidays to all.

A couple of drinks huh? Thought I'd miss that, did you? NEVER. I'm on you like WHITE on RICE...like a CHEAP SUIT in a RAINSTORM! You're gonna pay my friend...and pay BIG. Next week will be hell for you! Heeheehee...my evil plans are in the works. I am in my lab as we speak, putting together a workout so EVIL, that the devil himself is feeling sympathy for you!!!!!

Oh, and, have a nice thanksgiving!

Shit! Busted. Well, tell ya what Gopro, I'm READY to pay for it...bring it on, my huge friend.

Did great today, didn't have ANY sweets at all, ate boatloads of white turkey meat and pounds of veggies. Even did my workout this morning, which felt great.

So bring it on, Mister, I am SO ready for next week. Oh yeah, I did have a little drinkie pooh last night, but just one, and chased it with about 24 oz of water. Ahhhhhh!

Thanksgiving (In America, that is!!)

Workout:
CD of the day: Joe Satriani – Flying in a Blue Dream

Bench: 145/15, 155/10, 155/10

Military Press: 65/15, 75/10, 75/6

Dumbbell Pullover: 40/15, 45/12, 50/10

UH Grip Bent Row: 95/12, 95/12, 95/10

CG Upright Row: 60/12, 60/12, 65/8

Cardio: 30 minute brisk walk (After the big dinner)

Nutrition:

Not gonna log it, but I will list out my total intake. Did NOT eat the 6-7 smaller meals…dammit, time away from home makes it challenging.

Total Cals: 1900
Protein: 194
Carbs: 155
Fat: 57

Whew...fell far short on our nutritional intake didn't we!!!! Look for my next email detailing further changes!