Emeka Okammor Training Log

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  1. 495 x 1

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    -Philippians 4:13-


  2. Nice vids. It adds a nice visual to the log.
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  3. Quote Originally Posted by Clickster View Post
    Nice vids. It adds a nice visual to the log.
    Agreed. Those are some nice numbers, im pretty positive that would crush me. Lol
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  4. Thanks fella's!
    About those bench clips, I was just messin around in the gym and started feeling it! I notice i didn't get deep enough but this was my first time ever benching 495 and to be honest with you, its intimidating! After a few quick prayers and repeating Philippians 4:13 to myself i decided to go for 405, 435, 455, and 495. Next time i'll go for a good clean deep 500

    I was near the end of my workout and i decided to shoot for a new bench PR. Not the brightest idea but interesting.

    Results:

    Heavy barbell incline: 4 x 5 - completed with 365 then went 405 x 2
    DB incline: 3 x 12 - 95's, 110's, 125's
    DB incline fly: 3 x 12 - Did 2 sets with 30's
    Pec dec: 2 x 12 - 255, stack
    Bench: 4 x 5 - Completed with 365 then went 405, 435, 455, 495
    DB bench: 3 x 12 - 95's, 110's, 125's
    Cable crossovers: 1min
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  5. Quote Originally Posted by emekajokammor View Post
    Thanks fella's!
    About those bench clips, I was just messin around in the gym and started feeling it! I notice i didn't get deep enough but this was my first time ever benching 495 and to be honest with you, its intimidating! After a few quick prayers and repeating Philippians 4:13 to myself i decided to go for 405, 435, 455, and 495. Next time i'll go for a good clean deep 500

    I was near the end of my workout and i decided to shoot for a new bench PR. Not the brightest idea but interesting.

    Results:

    Heavy barbell incline: 4 x 5 - completed with 365 then went 405 x 2
    DB incline: 3 x 12 - 95's, 110's, 125's
    DB incline fly: 3 x 12 - Did 2 sets with 30's
    Pec dec: 2 x 12 - 255, stack
    Bench: 4 x 5 - Completed with 365 then went 405, 435, 455, 495
    DB bench: 3 x 12 - 95's, 110's, 125's
    Cable crossovers: 1min
    Watching the vids brought back memories of when my wife was filming me do some rack deads. After the vid was over shes like did i turn it off, how do i work this thing. Just made me chuckle a bit.

    Good stuff for sure though man, 495 is a lot of weight.
    E-Pharm Rep... PM me with any questions or concerns
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  6. Quote Originally Posted by 3clipseGT View Post
    Watching the vids brought back memories of when my wife was filming me do some rack deads. After the vid was over shes like did i turn it off, how do i work this thing. Just made me chuckle a bit.

    Good stuff for sure though man, 495 is a lot of weight.
    Haha, Thanks 3CGT! listening to their confusion behind the camera is funny.

    Hey i want to openly say Congrats to you!! Glad you're in!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  7. I believe the family and I will be making a trip in November!
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  8. Quote Originally Posted by BB12 View Post
    I believe the family and I will be making a trip in November!
    Ohhhhhhh Yeeeaaaahhhh!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  9. The wife asked when should we book the flight
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  10. Quote Originally Posted by BB12 View Post
    The wife asked when should we book the flight
    Awesome!! Got some new motivation now!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  11. Quote Originally Posted by emekajokammor View Post
    Haha, Thanks 3CGT! listening to their confusion behind the camera is funny.

    Hey i want to openly say Congrats to you!! Glad you're in!!
    Thanks bud!
    E-Pharm Rep... PM me with any questions or concerns

  12. Happy Friday!!

    Working shoulders today!! Not really sure of what i'm doing. Prolly will freestyle it!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  13. Quote Originally Posted by emekajokammor View Post
    Happy Friday!!

    Working shoulders today!! Not really sure of what i'm doing. Prolly will freestyle it!
    Well whatever you did im sure you tore it up!!
    E-Pharm Rep... PM me with any questions or concerns

  14. Quote Originally Posted by 3clipseGT View Post
    Well whatever you did im sure you tore it up!!
    Had an awesome workout!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  15. Today is chest and shoulders!! I'll post my workout after i draw it up.

    Leh Go!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  16. Work of Art in the making!
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  17. Quote Originally Posted by emekajokammor View Post
    Today is chest and shoulders!! I'll post my workout after i draw it up.

    Leh Go!!
    Two of my favorites. Who doesn't love pounding some chest & shoulders? I love it!
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  18. Here it is:

    Chest and shoulders

    Incline cable fly - pre exahst prolly 5 x 12

    High angle incline DB press 4 x 12
    Bent over rear delt raise 4 x 12

    Cable press 4 x 12
    Db Lateral raises 4 x 12

    Decline Smith machine 4 x 12
    Front raise 4 x 12

    Pec dec 4 x 12
    reverse pec dec 4 x 15

    Giant set DB lateral raise 2 sets

    Leh go!!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  19. Hell yeah!

    I think I may duplicate that tomorrow!

    #LehGo
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  20. Quote Originally Posted by emekajokammor
    Here it is:

    Chest and shoulders

    Incline cable fly - pre exahst prolly 5 x 12

    High angle incline DB press 4 x 12
    Bent over rear delt raise 4 x 12

    Cable press 4 x 12
    Db Lateral raises 4 x 12

    Decline Smith machine 4 x 12
    Front raise 4 x 12

    Pec dec 4 x 12
    reverse pec dec 4 x 15

    Giant set DB lateral raise 2 sets

    Leh go!!!
    Those pairs are they all supersets or?...

  21. Quote Originally Posted by BB12 View Post
    Hell yeah!

    I think I may duplicate that tomorrow!

    #LehGo
    Booty Snatch!! i mean Leh Go!!!

    Quote Originally Posted by chedapalooza View Post
    Those pairs are they all supersets or?...
    Yes sir! They are supersets. I usually go non stop and take a 2 min rest before moving to the next superset.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  22. Quote Originally Posted by emekajokammor


    Yes sir! They are supersets. I usually go non stop and take a 2 min rest before moving to the next superset.
    Very nice. I love lifting fast

  23. I watched Ronnie Coleman unbelievable earlier this week and i must say, i'm a fan all over again.

    That video made me feel like i was watching a super human! Couldn't do nothing but shake my head and say to myself "That don't make no sense" lol
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  24. I love reading your log man. I look forward to it every time I log in.
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  25. Quote Originally Posted by Clickster View Post
    I love reading your log man. I look forward to it every time I log in.
    Wow, thats awesome! Thanks Click!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  26. Yesterday was arms and abs. Nothing speical.

    But what i did implement yesterday was swimming for my cardio. All i can say is wow!
    First off, i found out that i can't swim anymore. lol, i used to be a decent swimmer but now all i do is SINK!! My back got tight, hammies felt like they wanted to cramp, the pool won yesterday but i like the idea so i'll be doing this once a week until i start my offical contest prep.

    If you haven't noticed i've been using my short off season to try new things. Joined a new gym, using a new split, trying new exercises, new techiniques, new rep ranges, etc. I feel like this is the time to exploare a bit and find something new to bring into my next prep. It's actually been an interesting process.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  27. Happy Monday!

    Well..........today is deadlifts!!!! and i couldn't be happier, due to the fact that my shoulders are still on fire from Sat.

    Not sure of my plan for today but i'm thinking high reps, since last week was heavy reps. And i'll be swimming for cardio today.

    Leh Go!!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  28. Anything new bro?
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  29. Quote Originally Posted by Clickster View Post
    Anything new bro?
    lol, you knoe it! Been preparing for next week.

    Starting a short bulk (9 wks) on mon

    My weight has been around 273-275. I will be increasing my cardio during this bulk to help ensure i'm not putting myself to far behind when it comes time to begin my prep.

    I'm planning on a 10 wk prep for Nov. I know it seems a little crazy that for the biggest show of my life as of yet that i'm going with the shortest prep i've ever tried. But reason is i've always felt like the package i have brought to stage was over dieted and behind my peak. Especiallly when i look at progress pics and i'm noticing i looked better 3 or 4 wks out than what i looked on stage. Not to mention how exhasuted i feel on stage which affects my posing.

    So i'm looking at this as more of a recomp. My last stage wt was 254 and i want to start my bulk/comp at 270 which is only 16lbs from my stage wt. I want to be 260 and WELL conditioned by Nov, i will be working hard to keep my weight no more than 20lb from my stage wt. But who knows, i'm starting to realize that the only number that matters in bbing is number 1.

    Gotta Get GEEKED!!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  30. Yesterdays chest routine:

    Incline DB: 100 x 12, 110 x 12, 120 x 12, 125 x 12

    Cable crosses: Went as heavy as possible for 6 x 12

    BB bench: 225 x 20, 275 x 16, 315 x 12

    Pec dec: 3 x 12, 1 x triple drop set
    Cable bench press: 3 x 12, 1 x triple drop set

    Hammer Strength incline: 3 x 12
    Bench pushups: 3 x 12

    Didn't feel like a lot of work but my chest was pretty sore and tried to cramp up in the shower. Took some potassium and drank some water before bed and it feels much better now.

    Think i might get some pics up soon...

    wt 272

    Gotta Get Geeked!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
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