Emeka Okammor Training Log

[3clipseGT]

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!

[emekajokammor]

Happy Friday!!

Working shoulders today!! Not really sure of what i'm doing. Prolly will freestyle it!

[3clipseGT]

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!!

[emekajokammor]

Well whatever you did im sure you tore it up!!

Had an awesome workout!

[emekajokammor]

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

Leh Go!!

[BB12]

Work of Art in the making!

[Clickster]

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!

[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!!!

[BB12]

Hell yeah!

I think I may duplicate that tomorrow!

#LehGo

[chedapalooza]

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?...

[emekajokammor]

Hell yeah!

I think I may duplicate that tomorrow!

#LehGo

Booty Snatch!! i mean Leh Go!!!

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.

[chedapalooza]

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

[emekajokammor]

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

[Clickster]

I love reading your log man. I look forward to it every time I log in.

[emekajokammor]

I love reading your log man. I look forward to it every time I log in.

Wow, thats awesome! Thanks Click!

[emekajokammor]

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.

[emekajokammor]

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!!!

[Clickster]

Anything new bro?

[emekajokammor]

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!!!

[emekajokammor]

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!!