Emeka Okammor Training Log

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    Very nice
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    Nice! Might be too much volume for myself, but it looks like a thorough thrashing for the chest!
    I pick things up...I put them down! The quest to be HUGE!!!!
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    Quote Originally Posted by punthra View Post
    Nice! Might be too much volume for myself, but it looks like a thorough thrashing for the chest!
    And it was, lol. Trying to be able to set a tray on my upper chest by Jan.

    Thanks guys!
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    Looking at my contest pics http://emekaokammor.com/Photos_and_Contest_History.php

    I miss the stage...
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    Damn...Get back on that stage bro! Awesome physique! (No Homo) I'm hoping to get on stage for the first time in June, now that my life has finally settled down a bit. Might have to pick your brain a bit along the way, as you definitely look like you know what your doing.
    I pick things up...I put them down! The quest to be HUGE!!!!
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    Quote Originally Posted by punthra View Post
    Damn...Get back on that stage bro! Awesome physique! (No Homo) I'm hoping to get on stage for the first time in June, now that my life has finally settled down a bit. Might have to pick your brain a bit along the way, as you definitely look like you know what your doing.
    lol thanks bro, gotta put this work in. It's coming, i just need to be patient. At that stage in my bbing life where i need to put quality time in to build quality muscle.Get there bro! You'll enjoy it. Hit me up whenever. We'll talk.
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    Big Back Baby!!

    Pull ups: 3 x 12
    Lat pulls: 4 x 15 superset with Seated row: 4 x 15 (with single handles)
    Underhand grip Hammer strength pulls: 3 x 15 Bentover Smith machine row: 3 x 12 (squeeze!)
    T-bar row: 3 x 15, 12, 12, 10
    Standing lat pulldown: 7 x 12

    Leh Go!!

    Also, want to give my macros. Started my diet carb cycling with 5 days @ 185, 1 day @ 350, and 1 day @ 100.

    Now i cycling with 5 days @ 140, 1 day @ 320, and 1 day @ 100.

    Protein is consistent at 250g/day

    Fat is @ 6 days of 20-30g. and only Lord knows what it is on my cheat day. lol

    Plan to run it like this until i get to about 240lbs, -13 away, and then go back to the carb cycle i was using in the beginning.
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    Quote Originally Posted by punthra
    Damn...Get back on that stage bro! Awesome physique! (No Homo) I'm hoping to get on stage for the first time in June, now that my life has finally settled down a bit. Might have to pick your brain a bit along the way, as you definitely look like you know what your doing.
    I can confirm... he's the real deal!
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    Quote Originally Posted by BB12 View Post
    I can confirm... he's the real deal!
    Thanks Joe! Really appreciate you!
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    Veterans day dedication shoulder presses

    125 x 10

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    Quote Originally Posted by emekajokammor View Post
    Veterans day dedication shoulder presses

    125 x 10

    Putting up serious weight! Nice bro!
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    He lifted them off the rack like they were gallons of milk.

    I've gone from being impressed, to... time to do work!!
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    Quote Originally Posted by BB12 View Post
    He lifted them off the rack like they were gallons of milk.

    I've gone from being impressed, to... time to do work!!
    lol, yes!!! BB12 at 200lbs+ coming soon... YEah Buddy
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    Started new diet today ....

    Ok, now back to you
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    Quote Originally Posted by BB12 View Post
    Started new diet today ....

    Ok, now back to you
    15wk transformation?
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    Changing my split up a bit...Want to start hitting certain muscles twice a week.

    Starting with shoulders.

    Monday - Legs
    Tues - Chest/Back
    Wed - Light shoulders/Abs
    Thurs - Deadlifts
    Fri - Shoulders
    Sat - Arms
    Sun - OFF

    Usually never work chest and shoulders back to back because shoulders usually get hit during chest trainning anyway. So i'll probably just focus on delt isolation work on Wed.

    Wt 254.2 going for 251 by Sat.
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    Nice setup
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    Quote Originally Posted by BB12 View Post
    Nice setup
    Thanks brother Joe!
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    Went with legs today:

    Bike: 5min (Not a single trad was available)

    Single leg extensions: 4 x 20 each leg
    Single leg press: 3 x 20 (slow reps. work on mind to muscle connection)
    Cable Leg ups: 3 x 12+ each leg
    Seated leg curls: 4 x 15 (squeeze!!!)
    Seated calf raises: 4 x 15 (pause at bottom, roll all the way up and hold at top. Started with 1 plate and worked up to 2 sets of 3 for last set. No sense in going super heavy if i can't squeeze at top)
    Abductor & Adductor: 3 x 20+
    V-Squat: 10 x 10 (GVT)
    Lying leg curls: 4 x 10 (heavyweight with squeeze. Training Hams like Bi's now. Trying to squeeze each rep to get muscle to peak)
    Kneeling leg curls: 5 x 15 each leg

    Elliptical: 25min

    Still feeling it...
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    Makes my leg workout today look like kindergarten recess
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    Quote Originally Posted by BB12 View Post
    Makes my leg workout today look like kindergarten recess
    lol, this wasn't planned. I got off script somewhere and just started winging it until i got "that" feeling. lol
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    Chest n back, here we go!

    Hammer strength Incline 1 wrm up, 4 x 12 (slow controled reps)
    superset with Pull ups 4 x 10+ (Full ROM)

    Bench 4 x 10 (press up from rest on chest position)
    superset with Hammer Strength row 4 x 15 (squeeze and hold each rep)

    Pec deck 4 x 12
    BTN pulldowns (Full ROM)

    Cable crosses 7 x 12

    Plate loaded overhead pulls 5 - 7 x 15

    You already know what 2 words go here.....LEH GO!!!
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    Deadlifts baby!!!!!!!!

    Oh how i miss you deads

    ok, here we go:

    Warm-up

    Machine lat pull downs: 4 x 25

    Deads: 135 x 20, 225 x 20, 315 x 20, 405 x 10, 225 x 30

    -If i'm still alive

    Lying leg curls: 4 x 20


    Little nervous but Leh Go!!!
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    Diesel bro!
    I pick things up... and i put em down...
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    Quote Originally Posted by emekajokammor View Post
    Deadlifts baby!!!!!!!!

    Oh how i miss you deads

    ok, here we go:

    Warm-up

    Machine lat pull downs: 4 x 25

    Deads: 135 x 20, 225 x 20, 315 x 20, 405 x 10, 225 x 30

    -If i'm still alive

    Lying leg curls: 4 x 20


    Little nervous but Leh Go!!!
    STRONG DEADS man! Dieting plus big deads! Thats the true motivator right there!
    RecoverBro ELITE
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    Quote Originally Posted by mattrag View Post
    STRONG DEADS man! Dieting plus big deads! Thats the true motivator right there!
    Thanks fella's! I'm beat after all them deads today. After that 225 for 30 my glutes were on fire (no homo) i just laid out for about 5min while my workout partner slaughtered his self with 20 reps.

    My motto during dieting is "Gotta lift big to stay big and let the diet take care of the rest"
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    Arm Assault!!!!

    Bringing the supersets back! I gotta get up to 21in. Taking advantage of this opportunity while my workout partner is outta town. I gotta catch up with him his arms are freaking hoooge and getting more and more freaky every time we train them.

    Close grip pushdowns: 4 x 15
    Machine preachers: 4 x 12

    DB incline curls: 4 x 12 each arm
    Reverse grip tricep pulldowns: 4 x 15

    Cable lying tricep extensions: 6 x 15 + 1 burnout

    Rope curls: 4 x 25

    Machine tricep push down: 2 x 20

    Machine high angle curls: 2 x 12

    As you can see we did a lot of machines and cables and not much free weight. And that is because by using controlled weight we could focus on squeezing the rep more than stabilizing it.

    All sets were back to back and squeezing each rep.

    Felt great!

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    From the mind of a MenAce

    The mini cut was a success. Cut down to 250lbs from a bulked up 275lbs+. Cut 25lbs, still feeling strong, and looking as lean as i ever looked at 250.

    Now what? I'm thinking bump my cycle up to 200g on my low days and 400 on my high days. And see if i can accomplish a mini bulk to 260 by Jan. My plan is to train like i'm cutting, keep cardio at 4 days 35min SS and 2 days HIIT. Or maybe even bump the cardio up to 45min and sprinkle in some 2 a day cardio sessions.

    Training to cut, eating to bulk. Wonder what results this will yield...

    I want to safely experiment with this while i still have time, I'm starting my prep in Jan and looking at competing in May. 20wk prep baby! 20wks will allow me to take my time and not have to lose 3-4 pounds some weeks, rushing to get to my stage weight.

    It's taking quality time to build the muscle and it should take quality time to reveal it.

    So, once again...Training to cut, eating to bulk and lets see what happens!
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    Chest & Back Massacre Results:

    Incline barbell: 3 x 12, 1 x 7 @315
    Seated cable row: 4 x 15

    DB bench: 4 x 12, worked up to 125 x 12
    Hammer Strength underhand row: 4 x 15

    Cable crosses: 4 x 15
    Lat pulldowns: 4 x 15

    Single arm hammer strength incline press: 5 x 15 each arm
    Standing lat pulldowns w/rope attachment: 5 x 15

    Cardio:
    5min row
    20min stairs
    15 min bike

    Felt Great!!

    Results...

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    My goodness bro you are YOLKED!!!

    Good work! When is your show again? How far out?
    RecoverBro ELITE
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    wow man! You are leaning out crazy fast!
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    Quote Originally Posted by mattrag
    My goodness bro you are YOLKED!!!

    Good work! When is your show again? How far out?
    I believe I read somewhere ...May.
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    Quote Originally Posted by BB12 View Post
    I believe I read somewhere ...May.
    Yessir! Second week of May in Panama City.

    Leh Go!!
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    Went in on arms and HIIT today. Followed but about an hour of raking leaves. Probably still haven't put a dent in the damage i did yesterday tho! lol
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    Mann, leg day was ROUGH!!
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    Quote Originally Posted by emekajokammor View Post
    Mann, leg day was ROUGH!!

    If it looks anything like your last leg day... I'd have to say it looked beyond rough...
    RecoverBro ELITE
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    Quote Originally Posted by mattrag View Post
    If it looks anything like your last leg day... I'd have to say it looked beyond rough...
    lol, i think the intensity combined with being fat from thanksgiving was "a bit much" but i made it. lol
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    Chest day baby!!!

    Excuse my excitement but i only get 2 of these a month. A chest only day. Usually do 2 weeks of chest and back and 2 weeks on chest only. So i'm ready.

    Another thing that isn't usual for me is to do repeat workouts unless, they are 5 star workouts. And those workouts are kept stored away deep in my mind. Good workouts are stored on my phone but today i need epicness.

    This workout has served as my bread and butter for chest development and it gets better and better as i tweak it more and more each time. I got the base of this workout from Jay Cut, and just built on it to fit me and my training style. I've only done this workout about 7 or 8 times. I try not to overuse it, don't want to dilute it's potentcy.

    Here we go:

    Tread: 5 min

    Chest stretch/ rotator exercises: 5 min

    Incline Barbell: 1 wrm up, 3 x 12 (Pressing from a rested position)

    Incline DB: 3 x 12

    Flat Cable flyes: 2 x 12 (might sub this exercise for decline cables if i can get it set up. If so, decline cable flyes: 3 x 15)

    Pec deck: 2 x 15

    Flat barbell: 3 x 12 (Pressing from rested position)

    Flat DB: 3 x 12 (holding DBs in vertical press position)

    Decline Barbell: 2 x 15

    Cable crosses: 7 x 12 (Squeeze!!!, posing between sets)

    MUST get cardio in: 450 calories

    2 words:
    Leh Go!!
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    My pecs literally felt like they wanted to detach themselves all walk out the gym cursing me out. But since they couldn't, they had to endure the slaughter!
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    Quote Originally Posted by emekajokammor
    My pecs literally felt like they wanted to detach themselves all walk out the gym cursing me out. But since they couldn't, they had to endure the slaughter!
    Priceless!
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