Emeka Okammor Training Log

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    Quote Originally Posted by howwedo107
    Dude your back is epic thanks for being an inspiration bro for real
    X2 ....
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    Seated calf 5 x 20
    Superset with toe press 5 x 30
    Standing calf 5 x 10 w/ hold

    Leg ext: 4 x 20
    V-squat: 4 x 15
    Squat: 2 x 20
    Hack: 3 x 20
    Single leg press: 7 x 15
    Leg ext: 7 x 15

    Seated leg curls: 5 x 20
    Single leg curl: 7 x 15

    30min tread. Incline 10 speed 2.0

    = left it all in the gym

    Wt this morning 267.2
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    Nice workout big man!

    I need a solid get huge workout plan
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    In.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    ANABOLIC MINDS SITE REP
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    Thanks Aaron!

    Hey Joey, wuts your split?
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    Todays session:

    Warm up
    Barbell press: 135 x 2 x 15
    DB incline: 4 x 12 (will work up to 125's for a set or 2)
    Flat bench cable crosses: 3 x 5/5/5 (5 neg, 5 reg, 5 neg), 1 burnout
    Bottom up bench press: 4 x 12
    Hammer Strength incline press: 7 x 12
    Underhand cable crosses: 7 x 12

    Cardio:
    Bike: 15min
    Treadmill: 15min

    Bump up in intensity...Leh Go!
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    Awesome log man. Finishing up an 8x8 routine n looking to put back some size primarily shoulders n back width. How often do u hit each muscle per 5 days? Any tips? Subd for great info and extra motivation!!
    "no failure is final, nor is any success"
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    Quote Originally Posted by chedapalooza View Post
    Awesome log man. Finishing up an 8x8 routine n looking to put back some size primarily shoulders n back width. How often do u hit each muscle per 5 days? Any tips? Subd for great info and extra motivation!!
    Congrats on your 8x8 program. Hope it was amazing for you! And thanks for checking out the work i'm putting into the log.

    I'm currently running a 6 day split that can easily be used as a 5 day split

    Mon - Legs
    Tues - Chest
    Wed - Abs & HIIT
    Thur - Back
    Fri - Shoulders
    Sat - Arms
    Sun - OFF

    Anyone could easily add Abs to shoulder day and drop the HIIT and BAM! You have a 5 day split with a crucial rest day for recovery between.

    at 6ft tall, I too, am seeking more back width to help fill out. I'm about to post my back workout from today to help you get an idea of what i've been doing. Hope this helps...
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    Today is back training with a focus on upper back separation. Looking to bring out those itty bitty muscles on my back double bi pose as well as better separate my back and trap muscles.

    Leh Go!

    Oh, wt this AM was 264.8. Last night before dinner was 263.4

    Dinner was:
    4 oz grilled extra lean ground turkey
    4 oz split girlled chicken breast
    2 reg size (500mL) bottled waters

    * No seasonings added but i did add some light BBQ sauce. Good Flavor!! lol

    Ok lets map it out.

    Warm up: Elliptical - 5min

    Pull ups: 3 x 12 - Using multiple grip each set

    Lat pulldown: 2 wrm up sets, 4 x 15 - Grip slightly wider than shoulder width. Will probably work up to stack +45lb plate on last set and get it filmed.

    T-bar row: 3 x 15/15 - Drop sets. Typing this i just remembered that its been a while since we've done 20/20/20 drops on legs so *light bulb* for Monday leg session. lol. Anyway, 4plates/2plates drop.

    Standing Lat pulldowns: 4 x 15 - Looking to bring in the outter/lower lat area with this exercise. Not a heavy weight exercise, just strict form and SQUEEZE!!

    45 degree seated row: 3 x 15 - For those who've seen the In the Trenches session i shot with Muscular Development, you know what this is. Still looking to activate outter/lower lat.

    Hyper Ext: 5 x 20 - Lower back of course. But i'll be squeezing my glutes, keeping my hips forward, and locking them in place to help ensure that i'm working as much lower back as possible.

    Over head cable crosses: 7 x 15 - This is an exercise but we'll be using it to help us with our posing. It's like doing a back double bicep against resistance.

    If time permits, we'll throw in some stimulation sets of lying leg curls.

    Shows are won facing the curtains mindset!

    Cardio:
    Row machine - 10 min
    Stairmaster - 20 min
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    Cool . Looking forward to it
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
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    Trying to look 3delt today. lol

    Id really like to pre exhaust but we used that last week so we'll go with some other methods for today. Here we go...

    Warm up
    Rotator Exercises

    Smith machine shruggs: 10 x 12 - 2 sec hold at the top
    Single arm cable shruggs: 4 x 20 - SQUEEZE

    -Must get full ROM becasue traps are a small muscle and not very many ways to target it
    -Must squeeze to help get that trap peak

    Machine lateral raises: 5 x 15/10 - dropsets. Last set is with a pause at the top to eliminate momentum and make it a raise motion rather just an up/down kinda deal.

    Standing overhead press: 4 x 12 - Not going heavy. Just looking to involve all three heads in this movement
    Superset with DB bent over rear delt raise: 4 x 10 - Once again no heavy weight. 2 sec hold at top

    DB front raises: 3 x 12 - Nothing special. Just isolating the front delt.

    Smith machine upright row: 3 x 12 - Just doing more work.

    Machine rear delt raises: 4 x 15/15 - Last chance of pumping blood into that rear delt for 3d effect. Squeeze at top with a 2 sec hold. These are quality sets so we wont just be rushing through these.

    Pose - Never too early to start working on this

    Cardio:
    Machine rows: 15min
    Stairmaster: 15min

    Leh Go!!
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    Training partner (SilverBack) felt like my separation is begining to come in nicely in my lats. Decent but i still have some slicing to do...



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    Just ridiculous!

    Proof that hard work pays off!
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    Quote Originally Posted by BB12 View Post
    Just ridiculous!

    Proof that hard work pays off!
    Thanks Joe! Gotta do it.
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    damn you're looking huge and lean! That's the way!
    RecoverBro ELITE
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    Quote Originally Posted by mattrag
    damn you're looking huge and lean! That's the way!
    Thanks broham! Pushin it! Thanks for checking in on me
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    HARD WORK is my RECIPE FOR DESTINY...

    Todays schedule of events:

    Warm up - Tread 5min/ Bike 5min

    Standing calf rasies: 10 x 10 with 2 sec hold at peak contraction
    Seated calf raises: 5 x 20 10 with pause at top and bottom. 10 regular reps

    -Looking to breakdown fibers deep in that calf tissue

    Leg ext: 4 x 15 (5 fast, 5 slow, 5 fast. Light weight warm up for knees)
    Giant set of - Lying leg curls, Abductor, and Adductor: 3 x 20 on all (Looking to slightly prexhaust hams and glutes)
    Standing Leg ups: 3 x 15 (Targets the vastus intermedius)
    Leg press: 3 x 20/20/20 (Triple dropsets)
    Smith Machine front squats: 2 x 15 (Not a fan of these but they will serve a good purpose as we flow into them after the dropsets. Won't need to use much weight to get it done here. Just good mind to muscle and depth.)
    Seated leg curls: 4 x 10/12/15 (reverse dropsets)
    Superset of Leg ext and Kneeling leg curls: 7 x 15 each (light weight and squeeze)

    Work day!
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    Here we go. Will use this session to target that sweet spot. Upper chest.

    Focus will be at an all time high today. We MUST train with intensity today. Only 6 exercises, every rep must count.

    Warm up: tread 8min

    Chest stretch/ rotator exercises: 5 min

    Flat cable flys: 7 x 12 (may sub in pec dec if all cables are occupied)
    DB Bench: Wrm up @ 85's, 100's x 12, 115's x 12, 125's x 12 x 2
    Barbell incline: 12, 10, 8, 8
    Cable crosses: 3 x 12/15 (reverse dropsets)
    Hammer Strength Incline: 7 x 12
    Superset with Decline Pushups: 7 x 12

    Leh Go!
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    Excellent workout
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    Quote Originally Posted by BB12 View Post
    Excellent workout
    Thanx Joe. Way to bump up your intensity as well!
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    Put in work today. Today, we left a down payment in the gym...





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    Side...







    I promise im awake in ^ photo. lol.
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    Holy veins!!
    Good stuff man!! Lets see ya shred down for the show!!
    RecoverBro ELITE
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    Quote Originally Posted by mattrag
    Holy veins!!
    Good stuff man!! Lets see ya shred down for the show!!
    Lol! Thanks Matt! I want to see to too!
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    It's ready!

    Plate loaded overhead pulls: 7 x 12

    BTN pulldowns: 4 x 15
    Superset with Seated row: 4 x 12

    Hammer Strength undergrip row: 3 x 12/12 (dropsets. Maybe we'll do a triple drop for the last set and just squeeze)

    BB bent overhand pulls: 4 x 12 (pause at top to take out momentum. Might move from standing to chest on incline once weight gets heavy. Take stress off back)

    Pullups: 3 x 15 (Squeeze!! Might have to move to assisted if the pullups for best squeeze)

    Standing lat pulls: 7 x 12 (using the double hook straightbar)
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    Man that hardening workout looks intense.... You must be a furnace in the gym lol.
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    Quote Originally Posted by mattrag View Post
    Man that hardening workout looks intense.... You must be a furnace in the gym lol.
    lol, man these sessions lately have been making me feel like i'm on fire! lol, been feeling like cardio during weights. Sweat dripping like we just ran a tag team marathon.
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    Rumor has it you can burn just as much as cardio...

    If you go ballz out in the weights
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    Just wanted to update ya that this week we have been getting some serious sessions in.

    This week we filmed me:
    - pressing 125s DBs on incline x 12
    - Benching 405 x 7 mid workout
    - and today dead lifting 405 x 21

    Big week now time to get some big rest this weekend!! But we still have shoulders and arms. I keep hearing this phase in my mind "You can't sleep on success, you gotta sprint after it because while your sleeping your competition is getting better!"

    So with that constantly on mind, sleep would be nice but there's still too much work to be done...
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    Quote Originally Posted by emekajokammor View Post
    Just wanted to update ya that this week we have been getting some serious sessions in.

    This week we filmed me:
    - pressing 125s DBs on incline x 12
    - Benching 405 x 7 mid workout
    - and today dead lifting 405 x 21

    Big week now time to get some big rest this weekend!! But we still have shoulders and arms. I keep hearing this phase in my mind "You can't sleep on success, you gotta sprint after it because while your sleeping your competition is getting better!"

    So with that constantly on mind, sleep would be nice but there's still too much work to be done...
    That deadlift is AMAZING!
    Man you are one strong dude. hehe. Good luck on the contest
    RecoverBro ELITE
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    Quote Originally Posted by mattrag View Post
    That deadlift is AMAZING!
    Man you are one strong dude. hehe. Good luck on the contest
    haha! thanks big Matt! Just trying to look strong
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    Blessed with another opportunity to do a another video shoot with Muscular Development for their In The Trenches series. Can't wait!!!

    We'll be hitting shoulders so you guys stay tuned...
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    Video shoot was awesome. MPJ is a freaking solider! We had a very inspirational convo about simply living your dream which amped me up and i hadn't even touched a weight yet. lol

    We had a ton of fun, MPJ is amazing at what he does (learned a neat camera trick today), and i hope you guys enjoy the vid once its done
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    Leg day #1 baby!! Leh Go!
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    Needs BEAST MODE tat, as you're always in that zone
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    Quote Originally Posted by BB12 View Post
    Needs BEAST MODE tat, as you're always in that zone
    Haha! BB12 aka Mr. PR wrecker himself. Your training has elevated this year bro. With all due respect, you deserve the BM tat. (wonder what your mind came up with when you seen the letters BM, ROTFL!)
    Athletic Xtreme - Are you Xtreme enough?
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    emekajokammor's Avatar
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    Some screen shots from Muscular Development shoot...

    Name:  402519_10150565889586655_694366654_9293303_1809806217_n.jpg
Views: 29
Size:  51.8 KB

    Name:  pt2.jpg
Views: 30
Size:  42.1 KB
    Athletic Xtreme - Are you Xtreme enough?
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    Quote Originally Posted by emekajokammor
    Some screen shots from Muscular Development shoot...

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=52 277"/>

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=52 278"/>
    Damn bro shoulder pressing 110?
    Hardcore Purus Labs {Rep}
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    Quote Originally Posted by emekajokammor

    Haha! BB12 aka Mr. PR wrecker himself. Your training has elevated this year bro. With all due respect, you deserve the BM tat. (wonder what your mind came up with when you seen the letters BM, ROTFL!)
    Haha... Thank you sir!

    BM:
    Booty Munch
    Booty Magnificent
    Bad MOFO

    I'll stick with BEAST MODE!!
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    Quote Originally Posted by AaronJP1 View Post
    Damn bro shoulder pressing 110?
    Haha, yes sir! Did more than that as well. It's on that video as well
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