Emeka Okammor Training Log - AnabolicMinds.com - Page 4

Emeka Okammor Training Log

Page 4 of 7 First ... 23456 ... Last
  1. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Quote Originally Posted by BB12 View Post
    Priceless!
    Thanks bro!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  2. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Today is a cheat day! So i'll be having my usual cheat of:

    2 extra lean ground turkey burgers
    2 whole wheat sandwich rounds
    2 slices of fat free cheese
    Tomato
    Pickle
    Bag of Baked Lays

    I'm hitting abs and HIIT. Plus i'll be focusing on hitting the long head of my bicep because i need peaks. Whats the use of having 20+ inch arms with a baby peek? lol, so i'll be focusing on hitting just that outer head.

    Prolly will throw in some tri's just because. Here we go:

    100 reps upper abs (50 ball crunches, 50 reaches)
    100 reps lower abs (25 hanging leg ups, 25 knees to chest, 25 lying leg ups, 25 lying knees to chest)
    100 reps obliques (25 russian twist, 50 machine twist, 25 windshields)

    DB preacher curls: 4 x 12 (35lbs)
    Incline curls: 4 x 12 (35lbs)

    Close grip tricep pushdown: 7 x 15

    HIIT on Bike

    Leh Go!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  3. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Time for some back training! When i'm facing those curtains i want to feel confidence. Next time i see a pic of my back on stage, win lose or draw, i want to have the best back in the shot.

    That time is now...

    Here we go:

    Pull ups: 5 x 10
    Deadlifts: 135 x 10, 225 x 10, 315 x 8, 405 x 5 x 5 (might add weight each set after 1st set of 405)
    Wide grip lat pull downs: 4 x 12 (Squeeze!!)
    Hammer Strength Underhand Pulldowns: 4 x 15 superset with Bent over row: 4 x 15
    T bar row: 4 x 15
    Overhead cable crosses: 7 x 15

    Cardio: Row machine x 15min, Stairmaster x 15min


    Even tho i have my eyes set on getting to that national stage, i haven't forgotten about my local competition. There are some guys BRINGIN IT locally, so i've been feeling this quote lately, "Train better than your best, look better than the rest"

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

  4. New Member
    dunhill225's Avatar
    Join Date
    Oct 2011
    Posts
    322
    Rep Power
    382

    Reputation

    Have you read any of Dantes stuff on that other site? I know you are a volume guy and that's cool but you should check out his extreme stretches. I think you might really like to incorporate some of them into the end of your work outs.

    As far as your back goes bro, you can NEVER be too wide or too thick in your back but in those pics you posted not that long ago, your back had the most improvement. Especially in thickness. Just keep at it and you should have the best back at just about any local show... As long as one of ronnies kids arent in the show...
    When you leave this world, will it be a better place because you were here?
  5. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Quote Originally Posted by dunhill225 View Post
    Have you read any of Dantes stuff on that other site? I know you are a volume guy and that's cool but you should check out his extreme stretches. I think you might really like to incorporate some of them into the end of your work outs.

    As far as your back goes bro, you can NEVER be too wide or too thick in your back but in those pics you posted not that long ago, your back had the most improvement. Especially in thickness. Just keep at it and you should have the best back at just about any local show... As long as one of ronnies kids arent in the show...
    Been reading up on some stuff over there, its sooo much good stuff over there. Can you PM the thread? Thanks again DH

    lol, and lets just pray none of ronnies kids live in the O. lol
    ______________________________ ___________________________

    Back workout was amazing today! Didn't use a ton of weight rather i focused on squeezing and posing motions. Back was lit up but not burnt up so i enjoyed it today.

    Worked up to 455 x 5 for my last set. Here are some action shots...

    Name:  photo(19).JPG
Views: 81
Size:  345.5 KBName:  photo(18).JPG
Views: 96
Size:  324.9 KBName:  photo(20).JPG
Views: 82
Size:  330.5 KB

    BTW, weight seems to be stuck at 262. Stupid Thanksgiving and Train to cut Eat to bulk. But i'ma keep it up and see if i can land in some better territory come Jan.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  6. Senior Member
    punthra's Avatar
    Stats
    5'11"  234 lbs.
    Join Date
    Jan 2009
    Age
    34
    Posts
    2,440
    Rep Power
    3454

    Reputation

    Nice work bro! I agree with Dunhill, your back has definitely come up big time.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
  7. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Quote Originally Posted by punthra View Post
    Nice work bro! I agree with Dunhill, your back has definitely come up big time.
    Thanks Pun! Good to know i'm heading in the right direction. Gotta fill out more!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  8. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Up late doing research...

    As an amateur bber i feel the need to now just participate and give the sport my absolute all but to also study the sport. Not only does studying the history help me understand the sport better but i believe that it also makes me better.

    While i don't know where this sport is headed, its good to know where it has come from...

    So, as i'm researching i find something that was just awesome to me....The 1991 Mr. Olympia. Held where? In Orlando, FL. The first and last time is has ever been in the O.

    In this clip on the posedown, i find a young Dorian Yates battling an aging Lee Haney. A battle between two legends.

    It was funny to see that bbing has not changed that much from a competitive stand point. Guys still wait to be the last to nail their pose, guys still step over the line to pose on top of your pose, guys still follow the leader and go pose for pose against him during the posedown, etc.

    I enjoyed watching a young Dorian battling toe for toe with Lee...

    Hope you enjoy...

    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  9. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Will be revisiting these on Thurs. UGH!!

    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  10. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    QUADS baby!!

    Straight FST-7 style today. Workout might look familar to the bbing fans.

    Leg ext: 5 x 15 (5 slow, 5 fast, 5 slow)

    Leg press: 4 x 20 (feet shoulder width apart, mid to low foot placement)
    Set 1 - Full ROM
    Set 2 - Full ROM, Hold at bottom
    Set 3 - Full ROM, Hold at bottom, explode up to 95% lockout
    Set 4 - Full ROM, Hold at bottom, explode up to 95% lockout, slow negative

    Front squat - 4 x 15 (2min rest periods)

    Hack - 7 x 12 (non stop, back to back sets)

    Cardio: Bike 30 min

    Diet: 220g carbs, 320g protein
    Note: Been boosting my fiber by eating edamanne. Good source of fiber and protein.

    wt: 262 still
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  11. Senior Member
    punthra's Avatar
    Stats
    5'11"  234 lbs.
    Join Date
    Jan 2009
    Age
    34
    Posts
    2,440
    Rep Power
    3454

    Reputation

    Nice vid...That's a crap ton of reps with 315!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
  12. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Quote Originally Posted by punthra View Post
    Nice vid...That's a crap ton of reps with 315!
    haha! Thanks bro! Need to whip this back into shape!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  13. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Chest today! Leh GO!

    Focusing on two things upper chest development and creating that crease down the middle of my chest. So i plan on pre exhausting those two areas before smashing it with 3 sets of 12 rest pause reps on incline. Not jepordizing working muscle fibers for weight today and this has been my focus since Thanksgiving.

    Warm up & Chest Stretch

    Pec dec: 3 x 15 Squeeze!
    Incline Hammer strength cross body press: 3 x 12 each arm
    Cable incline fly: 4 x 12

    Incline BB press: 3 x 12 (Rest Pause)
    Superset with T bar: 3 x 15

    90 sec rest

    Bench: 3 x 12 (Rest Pause)
    Bent BB row: 3 x 15 (control, control, control!)

    90 sec rest

    Cable decline press: 4 x 12
    Superset with pullups: 4 x 10

    2 min rest

    Plate loaded overhead pulls: 7 x 15

    2m min rest

    Machine lat pull down: 7 x 15

    Cardio:
    Row machine - 15 min
    Elliptical - 15 min

    Leh Go! Leh Go!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  14. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Doing a little abs and HIIT today. Will probably sneak some bi's and tri's in there also.

    Still working on developing those peaks

    Dinner will be my usual cheat meal of:

    2 huge turkey burgers on wheat sandwich rounds and sweet potatoe fries.

    Not even excited about the cheat meal. More excited about getting more than 5 hours sleep tonight
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  15. Senior Member
    BB12's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Mar 2006
    Posts
    2,056
    Rep Power
    7669

    Reputation

    Sweet Potato fries...ah great stuff!
    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
    www.formutechnutrition.com |www.facebook.com/fnutrition
  16. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Quote Originally Posted by BB12 View Post
    Sweet Potato fries...ah great stuff!
    lol, they were delicious big guy. Was the first thing to leave my plate.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  17. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Took me two attempts to get it. On the 14th rep of my first attempt one of my straps ripped. Thank God it didn't cause any injuries.

    Could not leave it like that. I felt defeated but i knew I had a date with destiny. So i rested about 5 min as my partner went in on 10 reps. Procrastinated as i got my self ready (as you'll see in the second vid) and went back in for a second attempt

    1st attempt:




    2nd attempt:




    Feeling a little sick so i'ma boost my immune with some Vit C, Echinacea, and Golden Seal. And more rest.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  18. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Man, if i gain 1 more # i'ma have to make some changes. I was eating to grow and training to cut and loving it. weight was creeping up but no big deal because i was looking thicker and thicker. Didn't lose much definition so i was happy with what was going on.

    Fighting a cold right now o i took a rest day yesterday and got on the scale this morning. 270.0 back into the 270 territory. So my plans of bringing in the New Year at 25o are kinda out but that just means i'ma have to dial it in a little earlier for my prep.

    I'm looking at a 20 wk prep so at 265 that would be -2lbs/wk. Manageable IMO. But most importantly i just have to sit myself down and have that discussion with myself and say to myself "Look, this is not going to be easy, infact, it's going to be one of the hardest things you've ever done. But this is the journey you've chosen so you have to do what you've got to do to get to where you want to get. End of story"
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  19. New Member
    dunhill225's Avatar
    Join Date
    Oct 2011
    Posts
    322
    Rep Power
    382

    Reputation

    What were you on the scale the last time you got on it (before you hit 270)? If you were fighting a cold your Body dehydrates when you get sick, when you get over it you can suck up all the water you take in. Wait a cpl more days before you accept the 270. I know I can hold a good 10+ lbs when I get over being sick... Cpl days later I'm back to normal. Keep your fluids up and check in a cpl days.
    BUT if your waist is the same and you feel as lean... Screw the scale. If its muscle then maybe you should come in heavier than you had planned.
    When you leave this world, will it be a better place because you were here?
  20. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Quote Originally Posted by dunhill225 View Post
    What were you on the scale the last time you got on it (before you hit 270)? If you were fighting a cold your Body dehydrates when you get sick, when you get over it you can suck up all the water you take in. Wait a cpl more days before you accept the 270. I know I can hold a good 10+ lbs when I get over being sick... Cpl days later I'm back to normal. Keep your fluids up and check in a cpl days.
    BUT if your waist is the same and you feel as lean... Screw the scale. If its muscle then maybe you should come in heavier than you had planned.
    Hitcha back on the other one!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  21. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Hitting legs today. Plan on using the Wheels from hell plan for the remainder of the year.

    Warm up

    Standing calf raises: 4 x 20
    Seated calf raises: 5 x 20

    Light leg ext: 3 x 15
    Standing leg ups: 3 x 15
    Cable stiff leg deads: 4 x 15

    Leg press: 2 x 100

    Leg ext: 4 x 20

    Lying leg curls: 4 x 20

    Bike: 30 min

    Might hit some sauna to help sweat out this cold.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  22. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Begin rant----

    As the year comes to an end and so does my off season, i keep hearing the voice of my college coach George O'Leary "Listen men, games are in the OFF SEASON. Each week during the season is a PREP week, and the games are suppose to be FUN!"

    Learned alot about competing from that guy. Now, for the first time, i'm looking at bbing the same way. My off season is a few weeks from over and i'll be in my prep very soon. Going into my prep with whatever gains i have made this off season. Realistically, i won't be adding any new muscle during my prep and truth is i won't be trying to. It's hard enough trying to get shredded to the bone without losing any muscle let alone try adding new muscle.

    So now i'm just getting things into perspective right now. Don't plan on trying to lift tons and tons anymore. Still going to train as heavy as possible but now my focus is shifting more towards correct flawless form, as many reps as possible, and mind to muscle. Everything i lift, i will be thinking about how it will separate me while on stage for those 10-15 min of battle. Every rep on leg press i'm thinking flex my quads for my front relax or front lat spread. Curls or not just curls anymore, they are my double bicep poses.

    ---End Rant

    Chest

    Warm up on tread
    Chest stretch
    Rotator exercises

    Flat cable crosses: 7 x 12
    DB incline: 4 x 12
    Vertical press: 3 x 15
    Pec deck: 4 x 12
    Low pulley cable crosses: 4 x 15
    Hammer Strength incline: 4 x 12
    Incline cable crosses: 7 x 12

    Chest stretch

    15min stairs
    15min tread
    5min sauna

    Feeling focused.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  23. Diamond Member
    mattrag's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jul 2011
    Age
    29
    Posts
    10,027
    Rep Power
    335099

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    That's no rant man that's truth.

    I'm thinking now I have to do the same and do more focused heavy as possible but focusing in the muscle and not the weight. It's been grand hitting amazing prs but I gotta lean out lol.

    Good luck on prep man. It's something I could not do. Well now anyway. Maybe one day.
    RecoverBro ELITE
  24. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Was 268 this morning...

    Name:  268lbs.jpg
Views: 68
Size:  122.8 KB
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  25. Diamond Member
    mattrag's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jul 2011
    Age
    29
    Posts
    10,027
    Rep Power
    335099

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by emekajokammor
    Was 268 this morning...

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=49 349"/>
    I'd be damn happy if I could be 268 and look like that lol!

    What's your macros look like now as we are ending the off season?
    RecoverBro ELITE
  26. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Quote Originally Posted by mattrag View Post
    I'd be damn happy if I could be 268 and look like that lol!

    What's your macros look like now as we are ending the off season?
    Haha! Thanks MR! Right now i'm cycling:

    5 low days of 200g carbs and 340g protein
    1 high day(leg day) of 350g carbs and 300g protein
    1 lowest day of 100g carbs and 340g protein.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  27. Diamond Member
    mattrag's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jul 2011
    Age
    29
    Posts
    10,027
    Rep Power
    335099

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by emekajokammor

    Haha! Thanks MR! Right now i'm cycling:

    5 low days of 200g carbs and 340g protein
    1 high day(leg day) of 350g carbs and 300g protein
    1 lowest day of 100g carbs and 340g protein.
    Fats at trace?
    That's pretty low calories there sir. Specially for a guy at 270lbs!
    You feeling the low food? Or you used to this lower calorie intake?
    RecoverBro ELITE
  28. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Quote Originally Posted by mattrag View Post
    Fats at trace?
    That's pretty low calories there sir. Specially for a guy at 270lbs!
    You feeling the low food? Or you used to this lower calorie intake?
    lol, i have no problem putting on weight. Which has it's positives but also it's negative. I've always been big, not fat, but just husky. I was 295 in high school playing QB and PG. lol! By the time i got to college i was 310. Played most of my career at 280.

    Even at the low macros i'm at. 1 slip up and the weight comes pouring on. and takes about a week to get it off. Some people stuggle to put on weight while i push and suffer to get it off. Only to have it come back like it never left.

    It took a lot of trail and even more error to find this "Safe Spot" for my eating. I would read about guys pounding 500 carbs and all this stuff so i gave that a try and i blew up like a hot air balloon. And it felt like all bad weight. Went bottom of the barrell low carb and couldn't stay awake at work. lol, so i kinda found this spot to be safe for me in the off season.

    I Get about 20g fats from peanuts/almonds, fish oil, and flax seed oil.

    I don't feel low on food very often, hardly never feel like i'm starving or anything. So i guess i'm used to this type of eating.
    ______________________________ ______________________________ _

    This is what is in my pot for today:

    Warm up

    Seated calf raises: 2 x 50
    Leg ext: 2 x 20
    Leg press: 1 x 100
    Seated calf raises: 3 x 20/10

    2 min rest

    Pull ups: 3 x 10
    Hyperext: 3 x 15
    Lat pulldowns: 3 x 15
    Standing lat pulldowns: 3 x 15
    Seated row: 3 x 15/10
    Underhand grip pulldowns: 3 x 15
    Hyper ext: 3 x 15

    Cardio:
    Seated row - 15min
    Stepper - 10min
    Tread - 5min
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  29. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Rock the shoulders today! Gotta get that 3d affect

    Wt = 266.8, maybe i'll bring in the new year at 260 or less. That'd be great.

    Warm up
    Rotator exercises

    Smith Machine shruggs: 5 x 15
    Superset with DB shruggs: 5 x 15

    Hammer Strength Shruggs: 10 x 10

    Reverse Cable crosses: 7 x 10
    Hammer Strength: 4 x 12

    Incline side raises: 3 x 12
    Superset with Wide grip incline press: 3 x 10

    Face pulls with D-handles: 7 x 12

    Cardio:
    Row - 15 min
    Tread - 15 min

    Leh Go!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  30. Senior Member
    BB12's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Mar 2006
    Posts
    2,056
    Rep Power
    7669

    Reputation

    Quote Originally Posted by emekajokammor
    But most importantly i just have to sit myself down and have that discussion with myself and say to myself "Look, this is not going to be easy, infact, it's going to be one of the hardest things you've ever done. But this is the journey you've chosen so you have to do what you've got to do to get to where you want to get. End of story"
    ....and Emeka has spoken
    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
    www.formutechnutrition.com |www.facebook.com/fnutrition
  31. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Quote Originally Posted by BB12

    ....and Emeka has spoken
    Lol, now I just gotta make Emeka listen
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  32. Senior Member
    BB12's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Mar 2006
    Posts
    2,056
    Rep Power
    7669

    Reputation

    Haha... you got this man!
    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
    www.formutechnutrition.com |www.facebook.com/fnutrition
  33. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    *Counting the sheep and thinking bout 100 rep leg presses...
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  34. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Here we go fam!

    Wt has been steady at 268. Drops to 266 at times but sitting still at 268. gotta get as close to 260 as possible for the new year. So i'll be bumping up cardio to 35 min, 5 min sauna, and cutting some rest between sets. Not touching my macros

    Let's get it leg day!

    Warmup of tread

    Standing calf raises: 5 x 20
    Toe presses: 4 x 30 (heels together, toes up, toes together)
    Calf flexes: 2 x 10 each leg

    Leg ext: 3 x 15 (5 fast, 5 slow, 5 fast)
    Standing leg ups: 3 x 15 each leg
    Leg press: 2 x 100
    Leg ext: 4 x 20 (all slow, cry for mommy reps. lol! gonna burn)
    Lying leg curls: 3 x 20 (Tip: toes pointed in, hips forward. Activates glutes as well as inner hams)
    Standing leg curls: 7 x 15 each leg


    Bike: 35min
    Sauna: 5min


    Goin in!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  35. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Chest and Back. Tuning my focus...

    Warm up
    Rotator exercises

    Incline bench - 7 x 12 @ 135 (Pre exhaust)

    Hammer Strength Incline - 4 x 12
    Superset with T bar row - 4 x 15

    2min rest

    DB Bench - 4 x 12
    Superset with Hammer Strength Underhand grip row - 4 x 15

    2min rest

    Decline bench - 4 x 12
    Superset with BTN pulldowns - 4 x 15

    2min rest

    Pec deck - 4 x 12
    Hammer Strength Row - 4 x 12

    2 min rest

    45 degree seated row - 7 x 12

    Pose

    Cardio:
    Row machine: 10min
    Tread: 20min

    WORK DAY! Headphones on, talking to a minimal today.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  36. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Emptied the tank today...

    Name:  Picture-578.jpg
Views: 56
Size:  234.5 KB
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  37. Diamond Member
    mattrag's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jul 2011
    Age
    29
    Posts
    10,027
    Rep Power
    335099

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Good god. You are swole!! I'm jelly!!

    Let's see ya get shredded for your contest.
    RecoverBro ELITE
  38. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Quote Originally Posted by mattrag View Post
    Good god. You are swole!! I'm jelly!!

    Let's see ya get shredded for your contest.
    haha! Thanks bro! Stay tuned...
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  39. New Member
    dunhill225's Avatar
    Join Date
    Oct 2011
    Posts
    322
    Rep Power
    382

    Reputation

    Quote Originally Posted by emekajokammor
    Emptied the tank today...

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=49 878"/>
    Bro you look hard as hell for being a hair under 270. I almost wish you would take the season off and keep growing but I know that to win the big shows you gotta get your name out there.
    Peace.
    When you leave this world, will it be a better place because you were here?
  40. Advanced Member
    emekajokammor's Avatar
    Stats
    6'0"  263 lbs.
    Join Date
    Apr 2011
    Age
    28
    Posts
    563
    Rep Power
    2129

    Reputation

    Quote Originally Posted by dunhill225 View Post
    Bro you look hard as hell for being a hair under 270. I almost wish you would take the season off and keep growing but I know that to win the big shows you gotta get your name out there.
    Peace.
    Thanks DH! Looking forward to getting to a point where i can just focus on growing only but you are right about getting my name out there so i gotta hit the stage.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  •   

      
     

Similar Forum Threads

  1. Wanting to try HVT training muscles more than once a week training
    By East1600Plus in forum Exercise Science
    Replies: 23
    Last Post: 01-21-2007, 11:44 AM
  2. Supplement schedule of training vs no training days
    By parttimer in forum Supplements
    Replies: 7
    Last Post: 07-06-2006, 01:43 PM
  3. Training Volume vs Training Frequency!! Read and think!
    By Landmonster in forum Exercise Science
    Replies: 7
    Last Post: 06-01-2006, 07:12 PM
  4. Replies: 9
    Last Post: 04-26-2006, 10:00 PM
  5. Replies: 98
    Last Post: 06-23-2005, 12:27 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in