Emeka Okammor Training Log

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  1. 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!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-


  2. 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!
    RecoverBro ELITE
    •   
       


  3. Quote Originally Posted by mattrag View Post
    Put those sun chips to good use!
    Lol! A whole big 13oz bag disappeared today!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

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

  5. 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-
    •   
       


  6. Very nice
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  7. Nice! Might be too much volume for myself, but it looks like a thorough thrashing for the chest!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)

  8. 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!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  9. Looking at my contest pics http://emekaokammor.com/Photos_and_Contest_History.php

    I miss the stage...
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  10. 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.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)

  11. 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.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  12. 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.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  13. 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!
    Formutech Nutrition | Online/Social Media Rep
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  14. Quote Originally Posted by BB12 View Post
    I can confirm... he's the real deal!
    Thanks Joe! Really appreciate you!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  15. Veterans day dedication shoulder presses

    125 x 10

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

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

    125 x 10

    Putting up serious weight! Nice bro!

  17. He lifted them off the rack like they were gallons of milk.

    I've gone from being impressed, to... time to do work!!
    Formutech Nutrition | Online/Social Media Rep
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  18. 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
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  19. Started new diet today ....

    Ok, now back to you
    Formutech Nutrition | Online/Social Media Rep
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  20. Quote Originally Posted by BB12 View Post
    Started new diet today ....

    Ok, now back to you
    15wk transformation?
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  21. 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.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  22. Nice setup
    Formutech Nutrition | Online/Social Media Rep
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  23. Quote Originally Posted by BB12 View Post
    Nice setup
    Thanks brother Joe!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  24. 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...
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  25. Makes my leg workout today look like kindergarten recess
    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
    www.formutechnutrition.com |www.facebook.com/fnutrition
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