Emeka Okammor Training Log

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  1. New Split Baby!!!

    I'm transitioning into a new 4 week split. Want to try this out now so that i can figure out if i'm going to ride this split into Nationals, do i need to tweak it, or drop it.

    Kinda unconvential for my liking but i'm taking a step outta my comfort zone.

    LEHHH GO!!!

    Wed, Fri, Sat @ Golds Gym
    Mon, Tues, Thurs @ LaFit

    Week 1

    Mon - Chest (LaFit)
    Tues - Arms/abs/Hiit (LaFit)
    Wed - Shoulders (Golds)
    Thurs - Arms/abs/Hiit (LaFit)
    Fri - Back (Golds)
    Sat - Legs (Golds)
    Sun - OFF

    Week 2

    Mon - Chest/Shoulders (LaFit)
    Tues - Arms/Abs/Hiit (LaFit)
    Wed - Back (Golds)
    Thurs - Arms/abs/Hiit (LaFit)
    Fri - Shoulders (Golds)
    Sat - Legs (Golds)
    Sun - OFF

    Week 3

    Mon - Chest (LaFit)
    Tues - Arms/abs/Hiit (LaFit)
    Wed - Back (Golds)
    Thurs - Arms/abs/Hiit (LaFit)
    Fri - Legs (Golds)
    Sat - Back/Shoulders (Golds)
    Sun - OFF

    Week 4

    Mon - Deadlift (LaFit)
    Tues - Arms/abs/Hiit (LaFit)
    Wed - Chest/Shoulders (Golds)
    Thurs - Arms/abs/Hiit (LaFit)
    Fri - Legs (Golds)
    Sat - Back (Golds)
    Sun - OFF
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-


  2. Todays chest routine:

    Heavy barbell incline: 4 x 5
    DB incline: 3 x 12
    DB incline fly: 3 x 12
    Pec dec: 2 x 12
    Bench: 4 x 5
    DB bench: 3 x 12

    Cable crossovers: 1min
    Leh Go!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
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  3. The split looks good man. I like training body parts twice a week some weeks.

    Seems to add a nice fullness effect for me at times.
    E-Pharm Rep... PM me with any questions or concerns

  4. Quote Originally Posted by 3clipseGT View Post
    The split looks good man. I like training body parts twice a week some weeks.

    Seems to add a nice fullness effect for me at times.
    Exactly the plan!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  5. Wanted to get these up before i went to bed. Will discuss in the AM

    435 x 3

    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
    •   
       


  6. 495 x 1

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

  7. Nice vids. It adds a nice visual to the log.
    I'm Back...

  8. 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
    E-Pharm Rep... PM me with any questions or concerns

  9. 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-

  10. 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

  11. 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-

  12. I believe the family and I will be making a trip in November!
    Formutech Nutrition | Online/Social Media Rep
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  13. 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-

  14. The wife asked when should we book the flight
    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
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  15. 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-

  16. 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

  17. 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-

  18. 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

  19. 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-

  20. 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-

  21. Work of Art in the making!
    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
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  22. 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!
    I'm Back...

  23. 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-

  24. Hell yeah!

    I think I may duplicate that tomorrow!

    #LehGo
    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
    www.formutechnutrition.com |www.facebook.com/fnutrition

  25. 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?...
    Owner; Human Performance Science (HPS)
    HPSSupps.com
    Instagram.com/HPScience
    Facebook.com/HPScience
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