Emeka Okammor Training Log
- Thread starter emekajokammor
- Start date
emekajokammor
Active member
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
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
emekajokammor
Active member
Thanks Aaron! 
Hey Joey, wuts your split?
Hey Joey, wuts your split?
emekajokammor
Active member
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!
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!
chedapalooza
Legend
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!!
emekajokammor
Active member
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...
emekajokammor
Active member
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
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
chedapalooza
Legend
Cool . Looking forward to it
emekajokammor
Active member
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!!
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!!
emekajokammor
Active member
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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emekajokammor
Active member
Thanks Joe! Gotta do it.
emekajokammor
Active member
mattrag said:
Thanks broham! Pushin it! Thanks for checking in on me
emekajokammor
Active member
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!
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!
emekajokammor
Active member
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!
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!
emekajokammor
Active member
Thanx Joe. Way to bump up your intensity as well!
emekajokammor
Active member
Put in work today. Today, we left a down payment in the gym...
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emekajokammor
Active member
Side...
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I promise im awake in ^ photo. lol.
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I promise im awake in ^ photo. lol.
emekajokammor
Active member
mattrag said:
Lol! Thanks Matt! I want to see to too!
emekajokammor
Active member
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)
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)
emekajokammor
Active member
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.
emekajokammor
Active member
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...
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...
mattrag
Legend
That deadlift is AMAZING!
Man you are one strong dude. hehe. Good luck on the contest
emekajokammor
Active member
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
emekajokammor
Active member
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...
We'll be hitting shoulders so you guys stay tuned...
emekajokammor
Active member
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
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
emekajokammor
Active member
Leg day #1 baby!! Leh Go!
emekajokammor
Active member
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!)
emekajokammor
Active member
Some screen shots from Muscular Development shoot...
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emekajokammor
Active member
emekajokammor
Active member
Booty Munch!! lol, you are the king of acronyms bro. haha!!
emekajokammor
Active member
Hey guys!!
As we wait for the MD In The Trenches video featuring me and the crew to be released, I just want to express my appreciation to you guys for all your support, advice, help, motivation, encouragement, and the list goes on...
I thank each and every last one of you for not only joining me in this journey but also bringing something along for the ride!
I don't take any of you for granted and that is why I wanted to issue a public "Thank You" for rallying behind me.
Thank you for your patience but I'm not sure when the MD vid will be up. So I made a video that I hope you will enjoy in the mean time...
As we wait for the MD In The Trenches video featuring me and the crew to be released, I just want to express my appreciation to you guys for all your support, advice, help, motivation, encouragement, and the list goes on...
I thank each and every last one of you for not only joining me in this journey but also bringing something along for the ride!
I don't take any of you for granted and that is why I wanted to issue a public "Thank You" for rallying behind me.
Thank you for your patience but I'm not sure when the MD vid will be up. So I made a video that I hope you will enjoy in the mean time...
[video=youtube;3SqAa51i7Bg]http://www.youtube.com/watch?v=3SqAa51i7Bg[/video]
emekajokammor
Active member
Hey guys! Part 1 of the Muscular Development Video is now available. Be sure to swing over and check it out!! It's going to be a two part series...
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emekajokammor
Active member
Part 2 of our In The Trenches shoulder slaughter. Shoutout to MD and MPJ! thx guys!
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Realized i could have done more commentary but ummm, workout started to get rough! lol! Next time tho
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Realized i could have done more commentary but ummm, workout started to get rough! lol! Next time tho
emekajokammor
Active member
Awesome! Hope you enjoy!
emekajokammor
Active member
Must be something we have in common MR. PR crusher!
emekajokammor
Active member
Pic update...259-261
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