Emeka Okammor Training Log

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


  2. Want to tell everyone to be encouraged and take FULL advantage of the opportunity at hand!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
    •   
       


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

  4. SHhhhh....Pic update

    One of my training partners, Big Curt

    Name:  bigcurt.jpg
Views: 53
Size:  128.2 KB

    And me

    Name:  Shhhh....jpg
Views: 50
Size:  145.5 KB
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  5. 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!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
    •   
       


  6. 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!!
    Formutech Nutrition | Online/Social Media Rep
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  7. 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!

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

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

  10. Nice looking workout
    ..

    My bodies sore just reviewing it
    Formutech Nutrition | Online/Social Media Rep
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  11. man your workouts are so intense it's crazy. Must be fun man!
    RecoverBro ELITE

  12. I've learned this last year, that if you're not having fun doing your workouts ....it's just not worth it.
    Formutech Nutrition | Online/Social Media Rep
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  13. 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
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

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

  15. 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
    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
    www.formutechnutrition.com |www.facebook.com/fnutrition

  16. 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!!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  17. Ridiculous!!

    Nice work
    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
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  18. Nice workout!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)

  19. Thanks guys! Pun wud up homie!

    263.2







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

  20. Dude your back is epic thanks for being an inspiration bro for real
    Email me for free prodigy samples
    [email protected]
    www.pni-online.com

  21. Quote Originally Posted by howwedo107
    Dude your back is epic thanks for being an inspiration bro for real
    X2 ....
    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
    www.formutechnutrition.com |www.facebook.com/fnutrition

  22. 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
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  23. Nice workout big man!

    I need a solid get huge workout plan
    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
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  24. 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.

  25. Thanks Aaron!

    Hey Joey, wuts your split?
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  26. 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!
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  27. 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!!

  28. 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...
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  29. 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
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-

  30. Cool . Looking forward to it
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