Emeka Okammor Training Log

Page 2 of 9 First 1234 ... Last

  1. btw, didn't wt myself on Sat. Just woke up and went to the show so i'll get wt tom.

    looking for 255-257.

    Started at 275.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-


  2. Quote Originally Posted by emekajokammor

    Thanks bro, as soon as i get up to 50 post i'll post some vids and links for a better visual.
    If you don't mind, ill post a link to your YouTube page if you want bro.
    When you leave this world, will it be a better place because you were here?
    •   
       


  3. Today is chest but i think i'ma roll with a chest and back routine so that i can focus on deads and hams on thurs, which would have been back day otherwise. I see how much developed hammies matter on stage, so they deserve their own day.

    Yesterday's notable, instead of 10 x 10 on squat, we went 5 x 20. Using 225 for 3 sets, 315 for 1 set, and finished with 405 for the last set of 20.

    Went with a 20 x 20 x 20 triple dropset instead of the 100 rep set
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  4. Quote Originally Posted by dunhill225 View Post
    If you don't mind, ill post a link to your YouTube page if you want bro.
    Thanks brother, i'd appreciate that.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  5. Quote Originally Posted by emekajokammor

    Thanks brother, i'd appreciate that.
    The MenAce's page

    http://www.youtube.com/user/emekaokammor
    When you leave this world, will it be a better place because you were here?
    •   
       


  6. Thanks a bunch DH!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  7. Chest today


    Tread: 5 min

    Chest stretch and rotator exercises

    Pull ups: 3 x 12

    Hammer Strength Incline: 7 x 12 (prexhaust)

    Barbell incline 3 x 12
    Smith Machine bentover row: 3 x 15

    2min rest

    DB bench 3 x 12
    Hammer Strength row: 3 x 12

    2min rest

    Pec dec 4 x 12
    Seated row 4 x 15

    2min rest

    Kai Greene style lat pulls 7 x 12

    Cardio:

    row: 10 min
    bike: 10 min
    stepper: 15 min

    Macros:

    140g carbs (dropping back down to 140 for a few days, experimenting with my body)
    Protein 260g (kicked it up a bit and i will continue to do so)

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

  8. Like my athlete page and check out my latest pic sitting at 258lbs!!

    Go to Facebook and search for EmekaJOkammor
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  9. He's unbelievable in what he does!
    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
    www.formutechnutrition.com |www.facebook.com/fnutrition

  10. Subbed bro...you are a beast with damn impressive physique!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)

  11. Quote Originally Posted by punthra View Post
    Subbed bro...you are a beast with damn impressive physique!
    wow, appreciate it a lot bro...
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  12. Saw 256.8 but scale quickly bumped me up to 257 flat. haha

    Comparison pic attached
    Attached Images Attached Images   
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  13. Back is looking thick!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)

  14. Quote Originally Posted by punthra View Post
    Back is looking thick!
    Thanks bro, gotta get WIDE!! lol
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  15. Thinking i should hold my diet thru the remainder of the year. Get me another bottle of Phenom and C20 and LEH GO!!! lol
    ______________________________

    Almost died during todays deadlifting session. Not excited about the next days to come. I'm 100% sure back tightness will set in.

    But spent some quality time on deads today

    135 x 15
    225 x 12
    315 x 12
    405 x 15 - got me
    495 x 1, dropset to 315 x 10 - got me again

    Seated leg curls: 4 x 25, slow controlled reps

    Lying leg curls: 4 x 20, first 10 toes pointed in and slow, last 10 fast and squeeze

    Abductor and adductor: 3 x 25+, slow until burn became unbearable

    Kneeling leg curls: 5 x 15 each leg

    Treadmill: 15 min, long strides squeezing hams and glutes with each step.

    Went to church and now i'm bout to eat 1 cup green beans and 4 oz boiled chicken breast.

    Then i'm hoping on my tread for 25 more mins.

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

  16. Woke up 256.2 this morning!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  17. Shoulders

    Tread - 5min
    Rotator cuff exercises

    Smith Machine Shrugs: 4 x 15
    Superset with Incline shrugs: 4 x 10

    Machine Shrugs: 3 x 15
    Superset with DB shrugs: 3 x 15

    1 arm Smith Machine shrugs: 3 x 15 each arm

    Machine Rear delt: 5 x 20
    Superset with reverse pec deck: 5 x 20

    Face pulls: 4 x 15 (squeeze!!)

    Hammer Strength Press: 5 x 15, 12, 12, 10, 10

    EZ bar front delt press: 3 x 15
    Superset with upright row: 3 x 15

    Single arm cable front raise: 2 x 15 each arm (Charles Glass style)

    Lateral Machine: 7 x 12

    Looks like a lot but...


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

  18. Looks like a grueling workout...Nice work! I'm killing wheels in a half hour!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)

  19. Quote Originally Posted by punthra View Post
    Looks like a grueling workout...Nice work! I'm killing wheels in a half hour!
    Niice!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  20. Arm day went pretty good!

    Name:  p7.JPG
Views: 75
Size:  59.6 KB
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

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

  22. Leg day!

    treadmill: 5 min
    bike: 5 min

    Seated calf raises: 5 x 20 - heels together
    Standing calf raises: 5 x 20
    Toe presses: 5 x 20 - toes out

    Leg ext: 4 x 25 - light weight and squeeze!!!
    Smith machine lunges: 3 x 20 each leg - none stop
    Front squats: 1 wrm up set, 4 x 15 - slow controlled reps
    Hack squats: 3 x 20
    Side angled single leg press: 7 x 20 each leg - none stop

    Cable stiff leg deads: 5 x 15
    Seated leg curls: 4 x 25 - squeeze!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  23. Nice!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)

  24. Chest day!

    Sauna: 5 min
    Chest stretch

    Wide grip incline BB: 4 x 12
    DB Bench: 3 x 12/3 negs
    Hammer strength side press: 3 x 12 each arm
    Decline BB: 4 x 12/3 rest pause reps
    Cable crosses: 7 x 12
    Dips: 4 x 15 if i'm feeling it
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  25. So when's the next show?
    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
    www.formutechnutrition.com |www.facebook.com/fnutrition

  26. Quote Originally Posted by BB12 View Post
    So when's the next show?
    Looking at 2nd weekend in May. Southern USA in Panama City, FL. Praying i can qualify for nationals there, so i'm getting in gear now and will start contest prep in Jan.
    ______________________________ __

    After chest today. Feeling good and pumped!!



    Name:  ejo2.jpg
Views: 66
Size:  304.7 KBName:  ejo.jpg
Views: 73
Size:  244.7 KB
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

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

  28. Quote Originally Posted by BB12 View Post
    Very nice
    Thanks big homie!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  29. Went ahead and laced up a few workouts...ThursdayStanding calf raises: 3 burnout sets (Heels together)Single leg hack squats: 5 x 20 each leg (Saw Dexter doing these)Cable stiff leg deads: 5 x 15 (Pause at bottom of each rep)Seated leg curls: 4 x 15Lying leg curls: 3 x 20/20/20 (Going to be rough)Adbductor & Adductor: 3 x 20 eachFridaySingle arm cable shrugs: 5 x 20Close grip row handle shrugs: 5 x 20Bent DB rear delt raises: 7 x 12 (Pre-exhaust)BTN BB shoulder press: 4 x 15, 12, 12, 12----->superset with DB lateral raises: 4 x 12Slow rep DB press: 3 x 15----->superset with Bent BB rear delt raises: 3 x 15BB front raises: 3 x 12----->superset with Incline DB side raises: 3 x 12Reverse Cable crosses: 7 x 12TuesdayBB incline chest press: 1 wrm up, 4 x 12 (Let the bar rest on chest then press up)DB incline: 3 x 12Pec deck: 4 x 12Vertical press: 3 x 15HS decline press: 4 x 12 (Slow reps)Low pulley cable crosses: 7 x 12
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  30. 254.6 today
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  •   

      
     

Similar Forum Threads

  1. Replies: 23
    Last Post: 01-21-2007, 12:44 PM
  2. Supplement schedule of training vs no training days
    By parttimer in forum Supplements
    Replies: 7
    Last Post: 07-06-2006, 02:43 PM
  3. Training Volume vs Training Frequency!! Read and think!
    By Landmonster in forum Training Forum
    Replies: 7
    Last Post: 06-01-2006, 08:12 PM
  4. Replies: 9
    Last Post: 04-26-2006, 11:00 PM
  5. Replies: 98
    Last Post: 06-23-2005, 01:27 AM
Log in
Log in