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Emeka Okammor Training Log

Road Map!
 
Leg day!

treadmill: 5 min
bike: 5 min

Seated calf raises: 5 x 20 - heels together
Standing calf raises: 5 x 20
Toe presses: 5 x 20 - toes out

Leg ext: 4 x 25 - light weight and squeeze!!!
Smith machine lunges: 3 x 20 each leg - none stop
Front squats: 1 wrm up set, 4 x 15 - slow controlled reps
Hack squats: 3 x 20
Side angled single leg press: 7 x 20 each leg - none stop

Cable stiff leg deads: 5 x 15
Seated leg curls: 4 x 25 - squeeze!!
 
Chest day!

Sauna: 5 min
Chest stretch

Wide grip incline BB: 4 x 12
DB Bench: 3 x 12/3 negs
Hammer strength side press: 3 x 12 each arm
Decline BB: 4 x 12/3 rest pause reps
Cable crosses: 7 x 12
Dips: 4 x 15 if i'm feeling it
 
So when's the next show?
 
BB12 said:
So when's the next show?
Click to expand...

Looking at 2nd weekend in May. Southern USA in Panama City, FL. Praying i can qualify for nationals there, so i'm getting in gear now and will start contest prep in Jan.
______________________________ __

After chest today. Feeling good and pumped!!

[video=youtube;dJxxC02AgbQ]http://www.youtube.com/watch?v=dJxxC02AgbQ[/video]

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Very nice
 
Went ahead and laced up a few workouts...ThursdayStanding calf raises: 3 burnout sets (Heels together)Single leg hack squats: 5 x 20 each leg (Saw Dexter doing these)Cable stiff leg deads: 5 x 15 (Pause at bottom of each rep)Seated leg curls: 4 x 15Lying leg curls: 3 x 20/20/20 (Going to be rough)Adbductor & Adductor: 3 x 20 eachFridaySingle arm cable shrugs: 5 x 20Close grip row handle shrugs: 5 x 20Bent DB rear delt raises: 7 x 12 (Pre-exhaust)BTN BB shoulder press: 4 x 15, 12, 12, 12----->superset with DB lateral raises: 4 x 12Slow rep DB press: 3 x 15----->superset with Bent BB rear delt raises: 3 x 15BB front raises: 3 x 12----->superset with Incline DB side raises: 3 x 12Reverse Cable crosses: 7 x 12TuesdayBB incline chest press: 1 wrm up, 4 x 12 (Let the bar rest on chest then press up)DB incline: 3 x 12Pec deck: 4 x 12Vertical press: 3 x 15HS decline press: 4 x 12 (Slow reps)Low pulley cable crosses: 7 x 12
 
Progress Pics!!

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Nice progress!!! btw, What weight are you in those pics of you posing? The ones in your avatar?
 
Quick stop in the action to ask you to check out my Facebook page and LIKE it!!

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mattrag said:
Nice progress!!! btw, What weight are you in those pics of you posing? The ones in your avatar?
Click to expand...

Thanks Matt! I was 230 in the pics in my avatar. I didn't like it, so i dropped back down to 220 for my show.

Currently 250ish, coming down from 275+.
 
Some Posing Fun!!

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emekajokammor said:
Progress Pics!!

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=47266"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=47267"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=47268"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=47269"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=47270"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=47271"/>
Click to expand...

Big diff in all of them man but the biggest difference is that relaxed back shot. That's just huge progress bro. Damn good job.
 
For some reason, I thought I'd sub'd to your log already, but I guess not. Amazing progress.
 
Just got caught up on your thread! Nice job man, very good progress so far keep it up!
 
What's that goal weight again?
 
Thanks guys for following along and commenting. I always try my best to log pics, video, what i'm doing, macro count, feeling, etc without being overkill. So hopefully everyone following can take away something from this crazyness.
 
Definitely good posts, not much useless info etc! Keep it up you are a monster!
 
BB12 said:
What's that goal weight again?
Click to expand...

i need 240-245 before Thanksgiving turkey and stuffing diet switch. lol. Overall, i need to bring in the new year under 250lbs. That way i can take my time in my prep starting in Jan and hit the stage at a conditioned 225-230.

You should prep with me...(crickets?)
 
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!
 
emekajokammor said:
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!
Click to expand...

Put those sun chips to good use!
 
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
 
I finally get to do this chest routine i laced up last week :D

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
 
Very nice
 
Nice! Might be too much volume for myself, but it looks like a thorough thrashing for the chest!
 
punthra said:
Nice! Might be too much volume for myself, but it looks like a thorough thrashing for the chest!
Click to expand...

And it was, lol. Trying to be able to set a tray on my upper chest by Jan.

Thanks guys!
 
Looking at my contest pics Invalid Link Removed

I miss the stage...:(
 
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.
 
punthra said:
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.
Click to expand...
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.
 
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.
 
punthra said:
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.
Click to expand...

I can confirm... he's the real deal!
 
Veterans day dedication shoulder presses

125 x 10

[video=youtube;7V81WcvHZO8]http://www.youtube.com/watch?v=7V81WcvHZO8[/video]
 
He lifted them off the rack like they were gallons of milk.

I've gone from being impressed, to... time to do work!!
 
BB12 said:
He lifted them off the rack like they were gallons of milk.

I've gone from being impressed, to... time to do work!!
Click to expand...

lol, yes!!! BB12 at 200lbs+ coming soon... YEah Buddy
 
Started new diet today ....

Ok, now back to you
 
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.
 
Nice setup
 
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...
 
Makes my leg workout today look like kindergarten recess
 
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