Emeka Okammor Training Log

[emekajokammor]

Moving my log ova here!!

[chedapalooza]

Yessss

[BB12]

Grow time...

[MidwestBeast]

Sub'd, bud.

[3clipseGT]

You know im in here!

[emekajokammor]

Oh yeah!! Will do my best to mkae sure everyone gets something out of this log. Including myself

[emekajokammor]

Getting up to speed.

Finished up my leg routine with 3 sets of 225 on the squats and i felt an yerning for more weight but i contained myself.

I'm up to about 70% now.

Chest and back tonight.

Barbell Incline - Tbar row x heavy sets of 8
DB bench - High row x heavy sets of 10. Slow full ROM
Decline Hammer Strength machine - weighted underhand pullups x sets of 10
Pec dec - straight arm lat pulldown x heavy sets of 10 Slow full ROM

Lehhh Go!!!

[emekajokammor]

Yesterday was great. Up to about 75% now.

Went 315 on incline and decline for 8. Felt good, like i needed to do more but i'm not rushing it.

[3clipseGT]

Yesterday was great. Up to about 75% now.

Went 315 on incline and decline for 8. Felt good, like i needed to do more but i'm not rushing it.

315 for 8 whew. Good stuff bud.

[emekajokammor]

315 for 8 whew. Good stuff bud.

Thx 3CGT! Had to contain myself, I was feeling it but i dont want to rush it. But, 405 was calling my name...

[3clipseGT]

Thx 3CGT! Had to contain myself, I was feeling it but i dont want to rush it. But, 405 was calling my name...

I hear that! When i was in my "so to speak" deload phase i was itching to throttle back up but contained myself. Its hard though!

[emekajokammor]

I hear that! When i was in my "so to speak" deload phase i was itching to throttle back up but contained myself. Its hard though!

True, i can't say that i always do but yesterday i was able to overpower that urge. lol

[3clipseGT]

True, i can't say that i always do but yesterday i was able to overpower that urge. lol

Yea ive done the same thing before haha. The urge to slay myself sometimes overpowers my better judgement lol.

[chedapalooza]

Since were on thR topic- how long should layoffs be after 6 to 12 weeks of intense training. Like omg I can't get out of bed training..

I took a week off last week (planned) after 11 weeks on straigt.. I felt n LOOKED great, better than any point during the training :/

Now I'm back at it and literally after two days of training feel like I've been hit by a bus, motivation is shot and I look swollen bloated n lost mostly all definition and muscle hardness. Also stomach is getting distention and bloat.. Like the second I stress my body, it does this.. The past two tikes ive taken lay off weeks, I've ended up looking and feeling amazing- makes me think I should stop all thr lifting and doing all the cardio or DRASTICALLY reduce.. Right now im at 4-5 days a week of lifting and 3-4 of cardio..

[emekajokammor]

Since were on thR topic- how long should layoffs be after 6 to 12 weeks of intense training. Like omg I can't get out of bed training..

I took a week off last week (planned) after 11 weeks on straigt.. I felt n LOOKED great, better than any point during the training :/

Now I'm back at it and literally after two days of training feel like I've been hit by a bus, motivation is shot and I look swollen bloated n lost mostly all definition and muscle hardness. Also stomach is getting distention and bloat.. Like the second I stress my body, it does this.. The past two tikes ive taken lay off weeks, I've ended up looking and feeling amazing- makes me think I should stop all thr lifting and doing all the cardio or DRASTICALLY reduce.. Right now im at 4-5 days a week of lifting and 3-4 of cardio..

Wassup Cheda! After any cycle of hardcore ball to the wall training no matter if it's a 6 week, 8 week, especially a 12 week cycle you should take about 2 weeks off or at least 10 days for the gym junkies. During that time you would prolly want to reduce your macro intake and REST. Most people take time off from their training and never rest, they just don't come to the gym.

The reduced macros will help you maintain leanness and the rest will help your body and CNS recover from the beating. Most people don't ever feel exactly how bad their body is hurt or in pain. Especially of you don't have a clear mind to muscle/body connection. Happen to me during my last prep.

Lastly, muscle memory will allow you to come back and be able to still move some impressive wt and if you take you time working up, with a fully recovered body you have a better chance of breaking old PRs and achieving new found strength.

[chedapalooza]

Thanks for the great response. Yea it was a 12 Weeker and I took about 6 days off .. Two of which I hit up an indoor Rock climbing gym with a buddy to try out.. I couldn't believe how sore it made me... Definitely wasn't total recovery during those 6 days as my job has me on my feet for 4-6 hours at a time.. Damn. I guess I blew it lol.. Next planned layoff isn't til July 30, but Im hoping to dial back the intensity and achieve results through better diet

[emekajokammor]

Thanks for the great response. Yea it was a 12 Weeker and I took about 6 days off .. Two of which I hit up an indoor Rock climbing gym with a buddy to try out.. I couldn't believe how sore it made me... Definitely wasn't total recovery during those 6 days as my job has me on my feet for 4-6 hours at a time.. Damn. I guess I blew it lol.. Next planned layoff isn't til July 30, but Im hoping to dial back the intensity and achieve results through better diet

You got it brother!! What does you training split look like, if you dont mind me asking?

[chedapalooza]

You got it brother!! What does you training split look like, if you dont mind me asking?

It was for the final 3 weeks leading up to my lay off your exact workouts for chest shoulders back from that contest log. I did HIT 3d POF arm routine and my own legs as:

Mon-chest/back/abs/cardio
Tuesday-arms/possibly cardio
Wed-shoulders/legs/abs/cardio
Thurs- off/cRdio
Fri-light chest/back/arms/abs/cRdio

M/w/f Cardio was 1.5 mike run timed+20 minutes hiit to start, then lift, abs, finish with 10-15 mins steady state cardio. Tues/tr cardio was one hour walking incline and elliptical steady state.

Now I'm doing :

Mon- chest/back/abs/cardio
Tues-arms no cRdio
Wed-legs/shoulders/abs /cardio
Thurs-off
Fri- light chest back/rear delts/arms /light cardio

M/w cardio is still timed 1.5 mile.. But much less hiit and more steady state, lower volume lifts, higher reps less weight, less AB work too.. Just overall less intense n trying to focus on enhancing v taper muscles. Using this split for two weeks then switching to an extreme v taper program:
Mon-chest/back thickness/abs hiit cardio
T-arms/delts steady cardio low intens
W-legs abs hiit cardio
Tr-chest/back width steady cardio low intens
Fri-arms/delts/abs hiit cardio

Heavy focus on rear delts and lats and strict diet.. Will be using an erase+anabeta, a diuretic, fat burners, a GDA.. Low cArbing.. Shredding up fast.

[emekajokammor]

It was for the final 3 weeks leading up to my lay off your exact workouts for chest shoulders back from that contest log. I did HIT 3d POF arm routine and my own legs as:

Mon-chest/back/abs/cardio
Tuesday-arms/possibly cardio
Wed-shoulders/legs/abs/cardio
Thurs- off/cRdio
Fri-light chest/back/arms/abs/cRdio

M/w/f Cardio was 1.5 mike run timed+20 minutes hiit to start, then lift, abs, finish with 10-15 mins steady state cardio. Tues/tr cardio was one hour walking incline and elliptical steady state.

Now I'm doing :

Mon- chest/back/abs/cardio
Tues-arms no cRdio
Wed-legs/shoulders/abs /cardio
Thurs-off
Fri- light chest back/rear delts/arms /light cardio

M/w cardio is still timed 1.5 mile.. But much less hiit and more steady state, lower volume lifts, higher reps less weight, less AB work too.. Just overall less intense n trying to focus on enhancing v taper muscles. Using this split for two weeks then switching to an extreme v taper program:
Mon-chest/back thickness/abs hiit cardio
T-arms/delts steady cardio low intens
W-legs abs hiit cardio
Tr-chest/back width steady cardio low intens
Fri-arms/delts/abs hiit cardio

Heavy focus on rear delts and lats and strict diet.. Will be using an erase+anabeta, a diuretic, fat burners, a GDA.. Low cArbing.. Shredding up fast.

Solid!! I'm focusing on widen my V-taper as well. I've see great results when training a muscle heavy on Mon and then High Volume on thur. So i'm thinking about doing that for this short off season to develop a better and wider back. Might add some shoulder exercises in the focusing on the lateral head for increased width. And maybe hit rear delt hard on my chest day since front delts get work on that day anyways. Add the the 3d effect.

Gotta map it out and tweak it before i roll into it.

My homie bb12 is doing a low carb diet and he is also shredding up FAST. it's crazy how this stuff works sometimes.

[emekajokammor]

Today, i went to train at Golds for the first time without filming for MD. I joined Golds gym on Thursday in addition to my LA Fitness membership.

If i'm going to take my physique to the next level i need have access to some next level equipment. The gym is about 30min away but i gotta do it.

Went in today to get a good understanding of all they have to offer and i was slightly overwhelmed. 10 different variations for calfs, tons of leg equipment, pinpoint shoulder equipment, etc.

I'm currently trying to draft up a new training split so that i can train legs, shoulders, and back there every week.