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Emeka Okammor Training Log

BB12 said:
Makes my leg workout today look like kindergarten recess
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lol, this wasn't planned. I got off script somewhere and just started winging it until i got "that" feeling. lol
 
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!!!
 
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!!!
 
emekajokammor said:
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!!!
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STRONG DEADS man! Dieting plus big deads! Thats the true motivator right there!
 
mattrag said:
STRONG DEADS man! Dieting plus big deads! Thats the true motivator right there!
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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" :D
 
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.Invalid Link Removed

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!

AA.jpg
 
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!
 
Chest & Back Massacre Results:

Incline barbell: 3 x 12, 1 x 7 @315 Invalid Link Removed
Seated cable row: 4 x 15

DB bench: 4 x 12, worked up to 125 x 12 Invalid Link Removed
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!!Invalid Link Removed

Results...

photo6.JPG
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wow man! You are leaning out crazy fast!
 
mattrag said:
My goodness bro you are YOLKED!!!

Good work! When is your show again? How far out?
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I believe I read somewhere ...May.
 
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
 
mattrag said:
If it looks anything like your last leg day... I'd have to say it looked beyond rough...
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lol, i think the intensity combined with being fat from thanksgiving was "a bit much" but i made it. lol
 
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!!
 
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!
 
emekajokammor said:
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!
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Priceless!
 
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!!
 
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!!
 
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...
 
dunhill225 said:
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...
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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.
 
Nice work bro! I agree with Dunhill, your back has definitely come up big time.
 
punthra said:
Nice work bro! I agree with Dunhill, your back has definitely come up big time.
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Thanks Pun! Good to know i'm heading in the right direction. Gotta fill out more!
 
Up late doing research...

As an amateur bber i feel the need to now just participate and give the sport my absolute all but to also study the sport. Not only does studying the history help me understand the sport better but i believe that it also makes me better.

While i don't know where this sport is headed, its good to know where it has come from...

So, as i'm researching i find something that was just awesome to me....The 1991 Mr. Olympia. Held where? In Orlando, FL. The first and last time is has ever been in the O.

In this clip on the posedown, i find a young Dorian Yates battling an aging Lee Haney. A battle between two legends.

It was funny to see that bbing has not changed that much from a competitive stand point. Guys still wait to be the last to nail their pose, guys still step over the line to pose on top of your pose, guys still follow the leader and go pose for pose against him during the posedown, etc.

I enjoyed watching a young Dorian battling toe for toe with Lee...

Hope you enjoy...

[video=youtube;k1umr0maH1U]http://www.youtube.com/watch?v=k1umr0maH1U[/video]
 
Will be revisiting these on Thurs. UGH!!

[video=youtube;SDmpx2BJSRw]http://www.youtube.com/watch?v=SDmpx2BJSRw[/video]
 
QUADS baby!!

Straight FST-7 style today. Workout might look familar to the bbing fans.

Leg ext: 5 x 15 (5 slow, 5 fast, 5 slow)

Leg press: 4 x 20 (feet shoulder width apart, mid to low foot placement)
Set 1 - Full ROM
Set 2 - Full ROM, Hold at bottom
Set 3 - Full ROM, Hold at bottom, explode up to 95% lockout
Set 4 - Full ROM, Hold at bottom, explode up to 95% lockout, slow negative

Front squat - 4 x 15 (2min rest periods)

Hack - 7 x 12 (non stop, back to back sets)

Cardio: Bike 30 min

Diet: 220g carbs, 320g protein
Note: Been boosting my fiber by eating edamanne. Good source of fiber and protein.

wt: 262 still
 
Nice vid...That's a crap ton of reps with 315!
 
Chest today! Leh GO!

Focusing on two things upper chest development and creating that crease down the middle of my chest. So i plan on pre exhausting those two areas before smashing it with 3 sets of 12 rest pause reps on incline. Not jepordizing working muscle fibers for weight today and this has been my focus since Thanksgiving.

Warm up & Chest Stretch

Pec dec: 3 x 15 Squeeze!
Incline Hammer strength cross body press: 3 x 12 each arm
Cable incline fly: 4 x 12

Incline BB press: 3 x 12 (Rest Pause)
Superset with T bar: 3 x 15

90 sec rest

Bench: 3 x 12 (Rest Pause)
Bent BB row: 3 x 15 (control, control, control!)

90 sec rest

Cable decline press: 4 x 12
Superset with pullups: 4 x 10

2 min rest

Plate loaded overhead pulls: 7 x 15

2m min rest

Machine lat pull down: 7 x 15

Cardio:
Row machine - 15 min
Elliptical - 15 min

Leh Go! Leh Go!
 
Doing a little abs and HIIT today. Will probably sneak some bi's and tri's in there also.

Still working on developing those peaks

Dinner will be my usual cheat meal of:

2 huge turkey burgers on wheat sandwich rounds and sweet potatoe fries.

Not even excited about the cheat meal. More excited about getting more than 5 hours sleep tonight :D:D:D
 
Sweet Potato fries...ah great stuff!
 
Took me two attempts to get it. On the 14th rep of my first attempt one of my straps ripped. Thank God it didn't cause any injuries.

Could not leave it like that. I felt defeated but i knew I had a date with destiny. So i rested about 5 min as my partner went in on 10 reps. Procrastinated as i got my self ready (as you'll see in the second vid) and went back in for a second attempt

1st attempt:

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


2nd attempt:

[video=youtube;L7RvsVxGQAo]http://www.youtube.com/watch?v=L7RvsVxGQAo[/video]


Feeling a little sick so i'ma boost my immune with some Vit C, Echinacea, and Golden Seal. And more rest.
 
Man, if i gain 1 more # i'ma have to make some changes. I was eating to grow and training to cut and loving it. weight was creeping up but no big deal because i was looking thicker and thicker. Didn't lose much definition so i was happy with what was going on.

Fighting a cold right now o i took a rest day yesterday and got on the scale this morning. 270.0:eek: back into the 270 territory. So my plans of bringing in the New Year at 25o are kinda out but that just means i'ma have to dial it in a little earlier for my prep.

I'm looking at a 20 wk prep so at 265 that would be -2lbs/wk. Manageable IMO. But most importantly i just have to sit myself down and have that discussion with myself and say to myself "Look, this is not going to be easy, infact, it's going to be one of the hardest things you've ever done. But this is the journey you've chosen so you have to do what you've got to do to get to where you want to get. End of story"
 
What were you on the scale the last time you got on it (before you hit 270)? If you were fighting a cold your Body dehydrates when you get sick, when you get over it you can suck up all the water you take in. Wait a cpl more days before you accept the 270. I know I can hold a good 10+ lbs when I get over being sick... Cpl days later I'm back to normal. Keep your fluids up and check in a cpl days.
BUT if your waist is the same and you feel as lean... Screw the scale. If its muscle then maybe you should come in heavier than you had planned.
 
dunhill225 said:
What were you on the scale the last time you got on it (before you hit 270)? If you were fighting a cold your Body dehydrates when you get sick, when you get over it you can suck up all the water you take in. Wait a cpl more days before you accept the 270. I know I can hold a good 10+ lbs when I get over being sick... Cpl days later I'm back to normal. Keep your fluids up and check in a cpl days.
BUT if your waist is the same and you feel as lean... Screw the scale. If its muscle then maybe you should come in heavier than you had planned.
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Hitcha back on the other one!
 
Hitting legs today. Plan on using the Wheels from hell plan for the remainder of the year.

Warm up

Standing calf raises: 4 x 20
Seated calf raises: 5 x 20

Light leg ext: 3 x 15
Standing leg ups: 3 x 15
Cable stiff leg deads: 4 x 15

Leg press: 2 x 100

Leg ext: 4 x 20

Lying leg curls: 4 x 20

Bike: 30 min

Might hit some sauna to help sweat out this cold.
 
Begin rant----

As the year comes to an end and so does my off season, i keep hearing the voice of my college coach George O'Leary "Listen men, games are in the OFF SEASON. Each week during the season is a PREP week, and the games are suppose to be FUN!"

Learned alot about competing from that guy. Now, for the first time, i'm looking at bbing the same way. My off season is a few weeks from over and i'll be in my prep very soon. Going into my prep with whatever gains i have made this off season. Realistically, i won't be adding any new muscle during my prep and truth is i won't be trying to. It's hard enough trying to get shredded to the bone without losing any muscle let alone try adding new muscle.

So now i'm just getting things into perspective right now. Don't plan on trying to lift tons and tons anymore. Still going to train as heavy as possible but now my focus is shifting more towards correct flawless form, as many reps as possible, and mind to muscle. Everything i lift, i will be thinking about how it will separate me while on stage for those 10-15 min of battle. Every rep on leg press i'm thinking flex my quads for my front relax or front lat spread. Curls or not just curls anymore, they are my double bicep poses.

---End Rant

Chest

Warm up on tread
Chest stretch
Rotator exercises

Flat cable crosses: 7 x 12
DB incline: 4 x 12
Vertical press: 3 x 15
Pec deck: 4 x 12
Low pulley cable crosses: 4 x 15
Hammer Strength incline: 4 x 12
Incline cable crosses: 7 x 12

Chest stretch

15min stairs
15min tread
5min sauna

Feeling focused.
 
That's no rant man that's truth.

I'm thinking now I have to do the same and do more focused heavy as possible but focusing in the muscle and not the weight. It's been grand hitting amazing prs but I gotta lean out lol.

Good luck on prep man. It's something I could not do. Well now anyway. Maybe one day.
 
Was 268 this morning...

Invalid Link Removed
 
emekajokammor said:
Was 268 this morning...

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=49349"/>
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I'd be damn happy if I could be 268 and look like that lol!

What's your macros look like now as we are ending the off season?
 
mattrag said:
I'd be damn happy if I could be 268 and look like that lol!

What's your macros look like now as we are ending the off season?
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Haha! Thanks MR! Right now i'm cycling:

5 low days of 200g carbs and 340g protein
1 high day(leg day) of 350g carbs and 300g protein
1 lowest day of 100g carbs and 340g protein.
 
emekajokammor said:
Haha! Thanks MR! Right now i'm cycling:

5 low days of 200g carbs and 340g protein
1 high day(leg day) of 350g carbs and 300g protein
1 lowest day of 100g carbs and 340g protein.
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Fats at trace?
That's pretty low calories there sir. Specially for a guy at 270lbs!
You feeling the low food? Or you used to this lower calorie intake?
 
mattrag said:
Fats at trace?
That's pretty low calories there sir. Specially for a guy at 270lbs!
You feeling the low food? Or you used to this lower calorie intake?
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lol, i have no problem putting on weight. Which has it's positives but also it's negative. I've always been big, not fat, but just husky. I was 295 in high school playing QB and PG. lol! By the time i got to college i was 310. Played most of my career at 280.

Even at the low macros i'm at. 1 slip up and the weight comes pouring on. and takes about a week to get it off. Some people stuggle to put on weight while i push and suffer to get it off. Only to have it come back like it never left.

It took a lot of trail and even more error to find this "Safe Spot" for my eating. I would read about guys pounding 500 carbs and all this stuff so i gave that a try and i blew up like a hot air balloon. And it felt like all bad weight. Went bottom of the barrell low carb and couldn't stay awake at work. lol, so i kinda found this spot to be safe for me in the off season.

I Get about 20g fats from peanuts/almonds, fish oil, and flax seed oil.

I don't feel low on food very often, hardly never feel like i'm starving or anything. So i guess i'm used to this type of eating.
_____________________________________________________________

This is what is in my pot for today:

Warm up

Seated calf raises: 2 x 50
Leg ext: 2 x 20
Leg press: 1 x 100
Seated calf raises: 3 x 20/10

2 min rest

Pull ups: 3 x 10
Hyperext: 3 x 15
Lat pulldowns: 3 x 15
Standing lat pulldowns: 3 x 15
Seated row: 3 x 15/10
Underhand grip pulldowns: 3 x 15
Hyper ext: 3 x 15

Cardio:
Seated row - 15min
Stepper - 10min
Tread - 5min
 
Rock the shoulders today! Gotta get that 3d affect

Wt = 266.8, maybe i'll bring in the new year at 260 or less. That'd be great.

Warm up
Rotator exercises

Smith Machine shruggs: 5 x 15
Superset with DB shruggs: 5 x 15

Hammer Strength Shruggs: 10 x 10

Reverse Cable crosses: 7 x 10
Hammer Strength: 4 x 12

Incline side raises: 3 x 12
Superset with Wide grip incline press: 3 x 10

Face pulls with D-handles: 7 x 12

Cardio:
Row - 15 min
Tread - 15 min

Leh Go!
 
emekajokammor said:
But most importantly i just have to sit myself down and have that discussion with myself and say to myself "Look, this is not going to be easy, infact, it's going to be one of the hardest things you've ever done. But this is the journey you've chosen so you have to do what you've got to do to get to where you want to get. End of story"
Click to expand...

....and Emeka has spoken
 
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