emekajokammor
Active member
BB12 said:
Lol, now I just gotta make Emeka listen
Emeka Okammor Training Log
- Thread starter emekajokammor
- Start date
Lol, now I just gotta make Emeka listen
emekajokammor
Active member
*Counting the sheep and thinking bout 100 rep leg presses...
emekajokammor
Active member
Here we go fam!
Wt has been steady at 268. Drops to 266 at times but sitting still at 268. gotta get as close to 260 as possible for the new year. So i'll be bumping up cardio to 35 min, 5 min sauna, and cutting some rest between sets. Not touching my macros
Let's get it leg day!
Warmup of tread
Standing calf raises: 5 x 20
Toe presses: 4 x 30 (heels together, toes up, toes together)
Calf flexes: 2 x 10 each leg
Leg ext: 3 x 15 (5 fast, 5 slow, 5 fast)
Standing leg ups: 3 x 15 each leg
Leg press: 2 x 100
Leg ext: 4 x 20 (all slow, cry for mommy reps. lol! gonna burn)
Lying leg curls: 3 x 20 (Tip: toes pointed in, hips forward. Activates glutes as well as inner hams)
Standing leg curls: 7 x 15 each leg
Bike: 35min
Sauna: 5min
Goin in!!
Wt has been steady at 268. Drops to 266 at times but sitting still at 268. gotta get as close to 260 as possible for the new year. So i'll be bumping up cardio to 35 min, 5 min sauna, and cutting some rest between sets. Not touching my macros
Let's get it leg day!
Warmup of tread
Standing calf raises: 5 x 20
Toe presses: 4 x 30 (heels together, toes up, toes together)
Calf flexes: 2 x 10 each leg
Leg ext: 3 x 15 (5 fast, 5 slow, 5 fast)
Standing leg ups: 3 x 15 each leg
Leg press: 2 x 100
Leg ext: 4 x 20 (all slow, cry for mommy reps. lol! gonna burn)
Lying leg curls: 3 x 20 (Tip: toes pointed in, hips forward. Activates glutes as well as inner hams)
Standing leg curls: 7 x 15 each leg
Bike: 35min
Sauna: 5min
Goin in!!
emekajokammor
Active member
Chest and Back. Tuning my focus...
Warm up
Rotator exercises
Incline bench - 7 x 12 @ 135 (Pre exhaust)
Hammer Strength Incline - 4 x 12
Superset with T bar row - 4 x 15
2min rest
DB Bench - 4 x 12
Superset with Hammer Strength Underhand grip row - 4 x 15
2min rest
Decline bench - 4 x 12
Superset with BTN pulldowns - 4 x 15
2min rest
Pec deck - 4 x 12
Hammer Strength Row - 4 x 12
2 min rest
45 degree seated row - 7 x 12
Pose
Cardio:
Row machine: 10min
Tread: 20min
WORK DAY! Headphones on, talking to a minimal today.
Warm up
Rotator exercises
Incline bench - 7 x 12 @ 135 (Pre exhaust)
Hammer Strength Incline - 4 x 12
Superset with T bar row - 4 x 15
2min rest
DB Bench - 4 x 12
Superset with Hammer Strength Underhand grip row - 4 x 15
2min rest
Decline bench - 4 x 12
Superset with BTN pulldowns - 4 x 15
2min rest
Pec deck - 4 x 12
Hammer Strength Row - 4 x 12
2 min rest
45 degree seated row - 7 x 12
Pose
Cardio:
Row machine: 10min
Tread: 20min
WORK DAY! Headphones on, talking to a minimal today.
emekajokammor
Active member
Emptied the tank today...
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emekajokammor
Active member
haha! Thanks bro! Stay tuned...
dunhill225
Member
emekajokammor said:
Bro you look hard as hell for being a hair under 270. I almost wish you would take the season off and keep growing but I know that to win the big shows you gotta get your name out there.
Peace.
emekajokammor
Active member
Thanks DH! Looking forward to getting to a point where i can just focus on growing only but you are right about getting my name out there so i gotta hit the stage.
emekajokammor
Active member
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
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
emekajokammor
Active member
Happy Holidays to all...
[video=youtube;i7U1WgCq0bI]http://www.youtube.com/watch?v=i7U1WgCq0bI[/video]
btw, rocking a new avi...
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[video=youtube;i7U1WgCq0bI]http://www.youtube.com/watch?v=i7U1WgCq0bI[/video]
btw, rocking a new avi...
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emekajokammor
Active member
Thanks big guys! Anyone want to guess my weight?
dunhill225
Member
Day after Christmas......um.....273...um....no wait.... 276
emekajokammor
Active member
lol, Invalid Link Removed
dunhill225
Member
Some good food then huh? Lol.
emekajokammor
Active member
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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I'd be more than willing to donate 20lbs to you Joe! lol!
Pic update...
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dunhill225
Member
emekajokammor
Active member
Wow! thats Crazy! Thanks DH!!
emekajokammor
Active member
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!
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!
emekajokammor
Active member
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!
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!
emekajokammor
Active member
Thanks Joe! I'm honored to have you in my corner bro!
emekajokammor
Active member
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...
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...
emekajokammor
Active member
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.
emekajokammor
Active member
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!!
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!!
emekajokammor
Active member
Want to tell everyone to be encouraged and take FULL advantage of the opportunity at hand!
emekajokammor
Active member
***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!
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!
emekajokammor
Active member
SHhhhh....Pic update
One of my training partners, Big Curt
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And me
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One of my training partners, Big Curt
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And me
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emekajokammor
Active member
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!
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!
emekajokammor
Active member
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.
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.
emekajokammor
Active member
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!
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!
emekajokammor
Active member
mattrag said:
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...
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emekajokammor
Active member
Take your training to the next level... Sign up for our beta test opportunity today!!
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First 200 applicants only. Well actually 199 cuz I'm in there!!!
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First 200 applicants only. Well actually 199 cuz I'm in there!!!
emekajokammor
Active member
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!!
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!!
emekajokammor
Active member
Thanks guys! Pun wud up homie!
263.2
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263.2
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howwedo107
Well-known member
Dude your back is epic thanks for being an inspiration bro for real