Emeka Okammor Training Log - AnabolicMinds.com - Page 5

Emeka Okammor Training Log

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    Quick post of todays workout

    Warm up

    Standing calf raises: 10 x 10

    Leg ext: 3 x 20
    Side leg press: 7 x 30
    Leg ext: 4 x 25

    Deadlifts: 5 x 12, 10, 8, 6, 4
    Seated leg curls: 4 x 15

    Bike: 35min
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    Happy Holidays to all...



    btw, rocking a new avi...

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    Nice work!

    Happy Holidays
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    Looking lean and huge!!

    Happy holidays!
    RecoverBro ELITE
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    Thanks big guys! Anyone want to guess my weight?
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    Day after Christmas......um.....273...um ....no wait.... 276
    When you leave this world, will it be a better place because you were here?
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    Some good food then huh? Lol.
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    dang 285? Thats some mean eats! Glad you enjoyed the holidays!
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    Can I have 20 of that
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    haha! Thanks guys! I THOROUGHLY enjoyed the holidays which included bottomless bowls of Gumbo. lol

    I'd be more than willing to donate 20lbs to you Joe! lol!

    Pic update...

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    Saw you in that add in the new MD. Happy for ya bro. More and more people are gonna know who you are.

    Peace
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    When you leave this world, will it be a better place because you were here?
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    Quote Originally Posted by dunhill225 View Post
    Saw you in that add in the new MD. Happy for ya bro. More and more people are gonna know who you are.

    Peace
    Wow! thats Crazy! Thanks DH!!
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    Ain't messing around today...

    Warm up

    Pull ups: 5 x 10

    Kneeling lat pull down: 4 x 15
    Superset with seated row: 4 x 15

    V grip pulldowns: 3 x 15
    Superset with Bent over Barbell row: 3 x 15

    DB row: 2 x 15
    Plate loaded overhead pulls: 2 x 15/10

    Rack pulls: 5 x 12

    Overhead cable crosses: 7 x 12

    Cardio:
    Row machine - 10min
    Stairmaster - 10min
    Tread - 10min

    Leh Go!
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    Wassup peeps!

    Shutting down shop until i start my prep Jan 2nd. Will still be here all day everyday but won't be posting here about anything until my prep.

    Will be spending the remainder of the year just reflecting on this year and the ups and downs. Feeling a fire growing within for next year the more i reflect.

    Next year, man. Just felt a flame, next year will be my comebcak year. Comeback from what? Well for one, the fact that i contacted well over 100 supplement companies (prolly like 150) about sponsorship or help with my journey and only about 10-15 responded with a nice no. Most didn't even take a quick min to respond. Kinda left a bitter taste in my mouth and i plan to make them regret not giving me the time of day.

    I am blessed to be apart of AX and i am greatly grateful to be a rep.

    Also, i have competed 3 times and never taken an overall. I've done well but when i'm training what i'm thinking about is overall. And to not have won one yet kinda gets me motivated. Sets of 100 rep leg press, 405 x 20 deads, 5min DB row, etc are not for 2nd or anything less than overall 1st.

    Had a ton of great things happen for me this year and i am grateful but those great things have only set a standard for what i am to set my eyes on and shoot for next year.

    This year i went for Nemo but next year i'm going for Shamu!
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    Well stated and looking forward to a kick ass 2012!

    You have that passion, drive, and determination of a Champion!
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    Quote Originally Posted by BB12 View Post
    Well stated and looking forward to a kick ass 2012!

    You have that passion, drive, and determination of a Champion!
    Thanks Joe! I'm honored to have you in my corner bro!
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    Day 1 of my prep has begun...

    Since i was off today, i decided to get a jump on things so i went in for a back session. Just me, my Ipod, and intensity in my heart.

    Highlight of the workout was lat pulls vs stack + 45lb plate x 10 reps.

    Head back at my normal time for chest.

    I've dedcied to run my carb cycle with 140g low days, 320g high days, and 100 lowest days.

    5 low days
    1 high day (legs)
    1 lowest day (Sunday which is my OFF day)

    I was watching Kim "Swole" Williams vblog about his prep and he drop an interesting nugget. Instead of cutting carbs as he gets closer to his show, he adds them to help him fill out and grow in a sense right into the show. Makes sense to me so instead of me cycling 200g, 400g, and 100g like i originally planned. I figured i'll work up to it.

    Water = Over 1 gal/day

    Sodium = 3g/day

    Fats = 30g/day

    Will be posting some day 1 stats so check back for that...
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    Just like you, Kim's no joke when it comes to his workouts and supplementation!
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    Quote Originally Posted by BB12 View Post
    Just like you, Kim's no joke when it comes to his workouts and supplementation!
    Believe me, i am listening and learning.
    ______________________________ _______

    Yeah buddy!

    Went in for a second round and hit chest today! Now its time to rest and grow!!

    Starting Measurements:

    Arms: 20in even. Improved left bicep which was 1/2 inch behind right.

    Legs: 30in barely.

    Calf: 17 3/4 inches.
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    Leg day on a Wed! UGHH!!

    Warm up: 10min walk on tread

    Seated calf raises: 4 x 20
    SUPERSET with Toe presses: 4 x 30

    Leg ext: 3 x 20
    SUPERSET with Single leg curls: 3 x 20 each leg

    Ham glute raise: 3 x 15
    SUPERSET with Adductor: 3 x 20

    V-Squat machine: 5 x 20

    Seated leg curls: 4 x 20

    Smith Machine lunges: 3 x 15 each leg

    Leg press: 4 x 15
    SUPERSET with Lying leg curls: 4 x 15

    Leg ext: 7 x 15

    Cardio:
    Bike - 30min

    Gotta do it!!
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    Want to tell everyone to be encouraged and take FULL advantage of the opportunity at hand!
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    ***Prep Update***

    Man i am starting to feel this diet. Weird. This is just the end of the first week, been kinda tired for the last 2 days. Saw my buddy Paul yesterday and we was looking kinda drained so i asked him why and it was because he started his diet regiment this week as well.

    Once i get going i'm ready to rock and roll but i've been just passing right out at night. Anyway, i'm still keeping my diet at the same macro count at least until Feb. Planning on boosting it up a bit in Feb.

    Current Macros:
    Carbs - 140g low day, 320 - high day, 100 - lowest day
    *Just ran all low days this week. Will hit a high day for legs on Mon.
    Protein - 320g daily
    Fats - 20g/30g daily
    ______________________________ __

    Going for the 3d look today. 3 Dimensional baby!

    Warm up: 5 min

    Rotator Exercises

    Smith Machine Shrugs: 2 wrm up sets, 4 x 15
    Hammer Strength Shruggs: 4 x 15
    Behind the back shruggs: 4 x 15

    Bent over reverse cable crosses: 7 x 12
    Seated bb press: 4 x 12, 12, 10, 8
    Cable front raises: 3 x 12
    Superset with Face pulls: 3 x 15
    BB front raises with chest on incline: 3 x 12
    DB lateral raises: 4 x 12
    Dropset to 12 reps with hold at top
    Machine Shoulder press: 2 x failure

    Leh Go!
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    SHhhhh....Pic update

    One of my training partners, Big Curt

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    And me

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    Sunday encouragement:

    Seize the moment. Don't make a habit of missing your opportunity. Some opportunities only come around once. Give it your best shot but most importantly, take the shot!
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    Quote Originally Posted by emekajokammor
    Sunday encouragement:

    Seize the moment. Don't make a habit of missing your opportunity. Some opportunities only come around once. Give it your best shot but most importantly, take the shot!
    Words that I live by right there!!
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    I'm really digging your routine man. I think I'm going to copy a few if you don't mind. Impressive progress -keep it up!
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    Hey Joe you know how we roll.

    Thanks Mafesto! Help yourself bro. I usually make up routines daily and hardly ever repeat the same exact workout. If it can benefit you i say take all you want but eat all you take. lol. Thanks for following along as well.
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    Here we go:

    Warm up: tread

    Rotator exercises and chest stretching

    Cable Incline Fly: 7 x 12 (pre exhaust)
    Incline Bench: 4 x 12, 12, 10, 8
    Pec dec: 3 x 10/10
    Flat DB press: 4 x 12
    Hammer strength incline cross body press: 4 x 12
    SUPERSET with decline push ups: 4 x 10
    Cable crosses: 7 x 12

    Leh Go!
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    Nice looking workout
    ..

    My bodies sore just reviewing it
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    man your workouts are so intense it's crazy. Must be fun man!
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    I've learned this last year, that if you're not having fun doing your workouts ....it's just not worth it.
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    Quote Originally Posted by mattrag
    man your workouts are so intense it's crazy. Must be fun man!
    Lol, they are bro! My crew is amazing, we feed off each others intensity. You can check out the training session we shot with MD to take a look inside our training...

    Www.youtube.com/user/emekaokammor
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    Take your training to the next level... Sign up for our beta test opportunity today!!

    http://training.athleticxtreme.com/

    First 200 applicants only. Well actually 199 cuz I'm in there!!!
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    Quote Originally Posted by emekajokammor
    Take your training to the next level... Sign up for our beta test opportunity today!!

    http://training.athleticxtreme.com/

    First 200 applicants only. Well actually 199 cuz I'm in there!!!
    Make that 198
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    Back day buddy! Wt. is 266 and slowing down. So sticking with it until Feb. Then i'll make a few changes.

    Warm up

    Reverse Calf raises: 4 x 20

    Hammer Strength Underhand pulls: 7 x 12
    Lat pulldown machine: 4 x 15/10
    Wide grip seated row: 4 x 15
    Hammer Strength Overhand pulls: 4 x 12
    Deadz: 4 x 15, 12, 12, 10
    DB pull overs: 7 x 12

    Seated leg curls: 2 x 20
    Lying leg curls: 4 x 15/15

    This is more of an objective workout than just poundage. Focusing on outter muscles because i am looking get wider, so thats why this workout looks a little weird (at least to me).

    Quick points:
    Reverse calf raises - Hits the small muscle wedged between your fibula and tibula. Seen from the outside when pressure is placed on the calf. In my bb mind i'm thinking, side poses.
    Underhand pulls - Pre exhausting the lower lat
    Deadz - Overall back development
    DB pullover - Stretch and contract. Will help increase blood flow. Our final attempt to push as mush blood into every region of the outter edges of the back
    Hammie work - Looking to stimulate these muscles twice a week.


    Leh Go!!
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    Ridiculous!!

    Nice work
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    Nice workout!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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    Thanks guys! Pun wud up homie!

    263.2







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    Dude your back is epic thanks for being an inspiration bro for real
    Email me for free prodigy samples
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