Emeka Okammor Training Log

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    Quote Originally Posted by punthra View Post
    Subbed bro...you are a beast with damn impressive physique!
    wow, appreciate it a lot bro...
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    Saw 256.8 but scale quickly bumped me up to 257 flat. haha

    Comparison pic attached
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    Back is looking thick!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
    •   
       

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    Quote Originally Posted by punthra View Post
    Back is looking thick!
    Thanks bro, gotta get WIDE!! lol
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    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!!
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    Woke up 256.2 this morning!!
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    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!!!
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    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)
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    Quote Originally Posted by punthra View Post
    Looks like a grueling workout...Nice work! I'm killing wheels in a half hour!
    Niice!
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    Arm day went pretty good!

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    Road Map!
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    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!!
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    Nice!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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    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
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    So when's the next show?
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    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!!



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    Very nice
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    Quote Originally Posted by BB12 View Post
    Very nice
    Thanks big homie!
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    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
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    254.6 today
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    Just weighed 253.0lbs
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    251.2 dry but flat
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    Progress Pics!!

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    Nice progress!!! btw, What weight are you in those pics of you posing? The ones in your avatar?
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    Quick stop in the action to ask you to check out my Facebook page and LIKE it!!

    http://www.facebook.com/emekajokammor
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    Quote Originally Posted by mattrag View Post
    Nice progress!!! btw, What weight are you in those pics of you posing? The ones in your avatar?
    Thanks Matt! I was 230 in the pics in my avatar. I didn't like it, so i dropped back down to 220 for my show.

    Currently 250ish, coming down from 275+.
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    Some Posing Fun!!

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    Quote Originally Posted by emekajokammor
    Progress Pics!!

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=47 266"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=47 267"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=47 268"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=47 269"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=47 270"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=47 271"/>
    Big diff in all of them man but the biggest difference is that relaxed back shot. That's just huge progress bro. Damn good job.
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    For some reason, I thought I'd sub'd to your log already, but I guess not. Amazing progress.
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    Just got caught up on your thread! Nice job man, very good progress so far keep it up!
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    Quote Originally Posted by emekajokammor View Post
    Thanks Matt! I was 230 in the pics in my avatar. I didn't like it, so i dropped back down to 220 for my show.

    Currently 250ish, coming down from 275+.
    wow you put on some mean size!!

    Ill be following for some learning!
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    What's that goal weight again?
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    Thanks guys for following along and commenting. I always try my best to log pics, video, what i'm doing, macro count, feeling, etc without being overkill. So hopefully everyone following can take away something from this crazyness.
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    Definitely good posts, not much useless info etc! Keep it up you are a monster!
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    Quote Originally Posted by BB12 View Post
    What's that goal weight again?
    i need 240-245 before Thanksgiving turkey and stuffing diet switch. lol. Overall, i need to bring in the new year under 250lbs. That way i can take my time in my prep starting in Jan and hit the stage at a conditioned 225-230.

    You should prep with me...(crickets?)
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    Spent the rest of the weekend chillen and eating how i wanted. Basically Cheddar Sun chips, tons of Clear American Sparkling water, and turkey burgers.

    Tomorrow its back to the money tho!

    LEGS!!! ugh!

    Leh Go!
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    Quote Originally Posted by emekajokammor View Post
    Spent the rest of the weekend chillen and eating how i wanted. Basically Cheddar Sun chips, tons of Clear American Sparkling water, and turkey burgers.

    Tomorrow its back to the money tho!

    LEGS!!! ugh!

    Leh Go!
    Put those sun chips to good use!
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    Quote Originally Posted by mattrag View Post
    Put those sun chips to good use!
    Lol! A whole big 13oz bag disappeared today!
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    Legs baby LEGS!!

    Going to take it a little easier today until my body stabilizes from this weekend. Not too easy tho, still focused on the goal at hand. NATIONALS!!!

    Tread - 5min
    Bike - 5min

    Seated calf raises: 5 x 20 - heels together
    Toe presses: 5 x 20 - feet straight up
    Standing calf raises: 5 x 20 - toes together

    Leg ext: 7 x 12 - pre exhast
    V-Squat: 4 x 12
    Vertical Press on Smith machine: 3 x 15
    Front squat: 7 x 12 - light weight, tight form

    Seated leg curls: 4 x 15
    Lying leg curls: 3 x 20/20 - dropsets

    Cardio:
    Bike - 45min
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    -Philippians 4:13-
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    emekajokammor's Avatar
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    I finally get to do this chest routine i laced up last week

    Tuesday

    BB incline chest press: 1 wrm up, 4 x 12 (Let the bar rest on chest then press up)
    DB incline: 3 x 12
    Pec deck: 4 x 12
    Vertical press: 3 x 15
    HS 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-
  

  
 

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