Emeka Okammor Training Log

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


  2. 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!!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
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  3. 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!!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  4. Diesel bro!
    I pick things up... and i put em down...

  5. 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
    •   
       


  6. 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"
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

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

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

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

  10. My goodness bro you are YOLKED!!!

    Good work! When is your show again? How far out?
    RecoverBro ELITE

  11. wow man! You are leaning out crazy fast!

  12. 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.
    Formutech Nutrition | Online/Social Media Rep
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  13. Quote Originally Posted by BB12 View Post
    I believe I read somewhere ...May.
    Yessir! Second week of May in Panama City.

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

  14. 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
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  15. Mann, leg day was ROUGH!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  16. 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

  17. 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
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  18. 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!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  19. 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!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  20. 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!
    Formutech Nutrition | Online/Social Media Rep
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  21. Quote Originally Posted by BB12 View Post
    Priceless!
    Thanks bro!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  22. 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-

  23. 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-

  24. 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?

  25. 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...

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    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-
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