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Emeka Okammor Training Log

Background Info
Name: Emeka Okammor
Age: 25
Location: Orlando, FL

I’m originally from Baton Rouge, Louisiana. I attended UCF (University of Central Florida) on a full athletic scholarship for football. Started as a freshman playing DT at 310lbs. My last 2yrs I played DE at 270lbs. During my collegiate career, we won our conference one year and we won our division another. I also had the honor of playing in 2 bowl games: the Shereton Hawaii Bowl(lost against Nevada 49-48 OT) and the Autozone Liberty Bowl(lost against Mississippi State 10-3 F). My pro day stats are as follows: weighed 240lbs, ran a 4.7 40 yard dash, 33inch vertical, 9ft 7inches on broad jump, 22 reps on pro bench, and 4.3 shuttle time. I have a strong athletic background which has modeled my training and lifting in many ways.

I graduated from UCF in 2008 with a BA in interdisciplinary Studies w/IT minor. I decided to continue my education and received a MBA in Management Information Systems from my Alma mater in 2010.

Begin bodybuilding in 2009 and decided to do my first competition in 2010. Here is my contest history:

- 2011 NPC Mid Florida Classic – 1st Men’s Open Heavyweight class
- 2011 NPC Orlando Muscle – 2nd Men’s Open Heavyweight class, 2nd Men’s Novice Heavyweight class
- 2010 Southern Isles Bodybuilding Championship – 3rd Men’s Open Heavyweight class, 4th Men’s Novice Heavyweight class

Taking the remainder of this year off to focus on simply being bigger and better. I want to compete in a level V show to qualify for a national show. That would be a dream come true for me. But I know that will take 2 things: alot of work and alot of muscle. Those guys bring it and i want to bring more...

So this log will be dedicated towards my journey. I put a lot of pride into my logs because i want to be able to see where i went wrong or where i did something right but most importantly i want to leave a detailed blueprint for the person who wants to follow in my footsteps...

Thank you to all
 
Tried to post some media for you guys but im restricted by noob rules, lol. I'll wait...

If you want to see some video footage including today's footage of me and my partner curling to failure, 159 total reps. Swing over to youtube.com/user/emekaokammor

and if you want to see pics of me in my prep and on stage swing over to the link in my signature
 
Yesterdays workout

Warm up

Rep out curls

Shruggs: 10 x 10

Machine rear delt raise: 7 x 12

Seated DB press: 4 x 12, shooting for 125s
superset with barbell rear delt raise: 4 x 15

Cable front raises: 3 x 12
super set with face pulls: 3 x 15

Machine Lateral raises: 7 x 12

Hammer Strength shoulder press: 4 x 25

Leh Go!!!

Macros are low, but remember, i'm carb sensitive.

Carbs: 180g
Protein: 250g
 
Todays wt 266lbs, sure i'm holding water. I'll post my post workout weight tonight.
LEGS BABY!!
lol, i'm amped for legs but i have to take it easy. My left knee has been poping alot, no pain, but i want to have a safe leg day today so no squats :(:(:(. Plan on doing some GVT using the V-squat machine.
Started running some supercissus (spelling?) last week. Praying that it helps me get back in the game because legs seperate you from the competiton on stage. We shall see...
Tread: 5 min
Bike: 5min
Calf stretch: 3min
Seated calf raises: 5 x 20
Superset with toe presses: 5 x 30
Calf stretch: 3min
Leg ext: lightweight x 4 x 20
V-squat: 10 x 10
Back squat for the crew: 2 warm ups, 4 x 12, 8, 4, 2
Leg press: 3 x 20/20/20, burn baby burn!
Adductor: 3 x 25
Abductor: 3 x 25
Cable stiff leg deads: 4 x 12
Seated leg curls: 5 x 15

Macros for today:
320g carbs
250g protein
 
Best of luck with your training bro. Our training could not be more opposite...lol.... But I'm gonna read along.

Again, good luck bro.
 
I checked your YouTube page bro.... You have horrible genetics man.... Just kidding bro... You got a ton of room to grow with your frame man.

Keep the attitude ya got man, too many bodybuilders think their **** don't stink.

Best of luck man... Keep growing and you'll keep placing well and winning.
 
dunhill225 said:
I checked your YouTube page bro.... You have horrible genetics man.... Just kidding bro... You got a ton of room to grow with your frame man.

Keep the attitude ya got man, too many bodybuilders think their **** don't stink.

Best of luck man... Keep growing and you'll keep placing well and winning.
Click to expand...

Hey thanks bro!! I have alot of learning to do but i'm loving it. Believe everyone has something unique to offer so i will be finding your log and whipping out my notebook :D
 
I don't have a log here, I have one kinda on and off on another board but I think I'm gonna start one up here. I meant to when I joined but didn't cause I couldn't link videos but now that I past the magical "50 post barrier" I think I'm gonna start one. My other log had a lot more back ground info so I'll probably start with that and links to some older vids. I subscribed to your page so look for "thedunhill225" under subscribers and you can see some of my lifting vids....along with a bunch of vids of my boxer Kiwi! Peace man and I'll keep looking out for your updates.
 
Solid guy right here and his workouts are insane!
 
You must spread some Reputation around before giving it to emekajokammor again.
 
Thanx BB12! Appreciate the shoutout bro!
________________________________________

Today is chest. Planing on a good one today. Gotta have a good one, i've already emailed the crew and told them today is a work day, in other words, LEH GO!!!

Elliptical: 5 min

Chest stretch

Incline: 4 x 12
T-Bar row: 4 x 12

Bench: 4 x 12
Hammer Strength Under hand row: 4 x 12

Hammer Strength Decline press: 4 x 12
Lat pulldowns: 4 x 12

Pec dec: 4 x 12
Hammer Strength Row: 4 x 12

Row Machine: 10min
Bike: 20min
Stepper: 10min


Status update:

wt 262.4

Macros:

Carbs: 180g
Protein: 250g
 
Today's wt 260.2, trying to hit those 250's by Sat mornings weigh in

Abs and HIIT today, followed with a cheat meal.

Cheat meal:
2 turkey bugers
2 white bread hamburger buns
2 slices fat free American cheese
1 avacado
8 oz steak fries with no salt added ketchup
 
Awesome cheat meal
 
Bike
5 min

Leg ext
3 x 20

Smith Machine front squat
3 x 20

Deadlifts
135 x 15
225 x 12
315 x 10
405 x 8
495 x 4
315 x 20 dropset 225 x 20

Seated leg curls
3 x 15

Lying leg curls
3 x 20, last 5 of each set negatives

Adductors
4 x 20

wt 263.4, cheat meal sat on me kinda hard. We'll see where we are tomorrow morning.

Macros:180g carbs250g protein
 
Impressive as always
 
Feeling a little tired today... not getting enough sleep. Been trying to get things stocked up for the release of "Sassy Fit" a female clothing line created by my wife and I. On top of training, working, and church.

Turning it up a notch next week with AM cardio. lol, something in me wont let me take it easy. Feel like i have a goal to get to, a destiny to walk in, and truthfully i'm not comfortable unless i feel like i'm make progress towards it.

Fueled by passion, navigated by faith, and driven by focus.

"Will i make it to the top? Really i don't know yet but if i don't i'm dying on the doorstep."
-Jae Millz

Leh Go!!!

Sorry, had to get that out...
__________________________________________________ ___

Today is Shoulders and i will probably take a few pics.

Tread: 5 min

Rotator cuff exercises: 5 min

Seated DB shruggs: 10 x 10

Machine Rear delt raises: 4 x 12
Reverse Pec dec: 4 x 15

Seated Barbell press: 4 x 12
DB rear delt holds: 4 x 8

Upright rows: 3 x 12
Front delt overhead press: 3 x 15

Hammer strength shoulder press: 7 x 12

Macros:

180g carbs
250g protein
 
Tread: 5min
Bike: 5min

Seated calf raises: 4 x 25
Standing calf raises: 10 x 10

Leg ext: 3 x 50
Front squat: 4 x 15,12,12,10
Hack squat: 3 x 20
Single leg press: 5 x 25 each leg
Seated leg curls: 4 x 15
Lying leg curls: 4 x 15

Just got off a business call with the wifey, got me motivated!!!

Leh Go!!!
 
Commented on your latest video. Filling out nice bro. Just get wider and wider man.
 
Morning wt 259.0lbs

Macros:

170g carbs - dropped them a bit for today
250g protein

Abs and HIIT today. So boring, gotta get it in tho.​
 
257.4lbs before cheat meal of 2 turkey burgers with fat free cheese and sweet potato fries :eek:
 
Wt 258.9 gotta keep on working. I just might see that 256 this weekend.

Back

Multi grip pullups: 3 x 12
Hyperext: 3 x 12
Lat pulls: 5 x 15, superset with V grip pulls: 5 x 12
Seated row: 3 x 15
Hammer Strength underhand row: 3 x 12
Shoulder width grip pulls: 3 x 12
Machine pulldown: 3 x 12
Hyper ext: 3 x 12
Standing lat pull downs: 7 x 12

Working solo today, so timing is key with a routine like this.

Leh Go!!!

Macros:

First off, yesterday i did 22g (hamburger bun) more carbs than expected.
180g carbs (using mostly lentils, whole wheat pasta, and oatmeal)
250g protein (chicken and whey)
 
PumpingIron said:
Impressive.

What kind of split are you working off of?
What kind of weights are you throwing around?
Click to expand...

Appreciate it PI!

I'm using a 6 day split.

Mon-legs
tues-chest
wed-abs/cardio
thurs-back
fri-shoulders
sat-arms
sun-rest

or

mon-les
tues-chest & back
wed- cardio
thurs- deadlift/light hamstring work
fri-shoulders
sat-arms
sun-rest

As for weights, i usually get about 2 heavy weeks per month.
 
emekajokammor said:
Appreciate it PI!

I'm using a 6 day split.

Mon-legs
tues-chest
wed-abs/cardio
thurs-back
fri-shoulders
sat-arms
sun-rest

or

mon-les
tues-chest & back
wed- cardio
thurs- deadlift/light hamstring work
fri-shoulders
sat-arms
sun-rest

As for weights, i usually get about 2 heavy weeks per month.
Click to expand...

I love that classic split. Pretty much how I'm working now.

Best of luck to you. I'll be following along.
 
PumpingIron said:
I love that classic split. Pretty much how I'm working now.

Best of luck to you. I'll be following along.
Click to expand...

Thanks bro, as soon as i get up to 50 post i'll post some vids and links for a better visual.
 
So me and Sam were in attendance at Florida's 2nd biggest show this year. The Southeastern USA's had 191 competitors including a team from Puerto Rico that included Mr. Puerto Rico and a few other top notch amatuers.

This show reminded me of how i felt at my very first show. Truthfully and honestly, i felt like these guys were better than me but i can bang with them if i pour my heart into my prep. Confident but yet knowing that only my best would be acceptable.

So Sam and I have adapted the mindframe of no matter what people say, how big we feel, or how good we look, it's not good enough. Sometimes you get comfortable in yourself and while you keep focus of your goal, you lose focus of your competition. The guys reaching for that same goal.

So while my class was only 3 guys, i'm not restricting myself to only my class. Overall is ground that i've never been and i want it, i want it badd.

But there is catch, i have to be patient and wait for my turn. I can go in the gym today and kill myself and lift tons and tons of weight a week but i think the one thing people seem to forget about bbing is that it is usually the smart competitors that win. Phil is a perfect example. He could have done a boatload of gear, got as big as possible, and not have won the O this year. But because he was smart and put on 10-12lbs each year after he turned pro, he has one of the most polished almost flawless physiques in the world. He had to wait for his time or he would have ended up like Marcus Rhul. lol
 
btw, didn't wt myself on Sat. Just woke up and went to the show so i'll get wt tom.

looking for 255-257.

Started at 275.
 
emekajokammor said:
Thanks bro, as soon as i get up to 50 post i'll post some vids and links for a better visual.
Click to expand...

If you don't mind, ill post a link to your YouTube page if you want bro.
 
Today is chest but i think i'ma roll with a chest and back routine so that i can focus on deads and hams on thurs, which would have been back day otherwise. I see how much developed hammies matter on stage, so they deserve their own day.

Yesterday's notable, instead of 10 x 10 on squat, we went 5 x 20. Using 225 for 3 sets, 315 for 1 set, and finished with 405 for the last set of 20.

Went with a 20 x 20 x 20 triple dropset instead of the 100 rep set
 
Chest today


Tread: 5 min

Chest stretch and rotator exercises

Pull ups: 3 x 12

Hammer Strength Incline: 7 x 12 (prexhaust)

Barbell incline 3 x 12
Smith Machine bentover row: 3 x 15

2min rest

DB bench 3 x 12
Hammer Strength row: 3 x 12

2min rest

Pec dec 4 x 12
Seated row 4 x 15

2min rest

Kai Greene style lat pulls 7 x 12

Cardio:

row: 10 min
bike: 10 min
stepper: 15 min

Macros:

140g carbs (dropping back down to 140 for a few days, experimenting with my body)
Protein 260g (kicked it up a bit and i will continue to do so)

Leh Go!!!
 
Like my athlete page and check out my latest pic sitting at 258lbs!!

Go to Facebook and search for EmekaJOkammor
 
He's unbelievable in what he does!
 
Subbed bro...you are a beast with damn impressive physique!
 
Saw 256.8 but scale quickly bumped me up to 257 flat. haha

Comparison pic attached
 

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Back is looking thick!
 
Thinking i should hold my diet thru the remainder of the year. Get me another bottle of Phenom and C20 and LEH GO!!! lol
______________________________

Almost died during todays deadlifting session. Not excited about the next days to come. I'm 100% sure back tightness will set in.

But spent some quality time on deads today

135 x 15
225 x 12
315 x 12
405 x 15 - got me
495 x 1, dropset to 315 x 10 - got me again

Seated leg curls: 4 x 25, slow controlled reps

Lying leg curls: 4 x 20, first 10 toes pointed in and slow, last 10 fast and squeeze

Abductor and adductor: 3 x 25+, slow until burn became unbearable

Kneeling leg curls: 5 x 15 each leg

Treadmill: 15 min, long strides squeezing hams and glutes with each step.

Went to church and now i'm bout to eat 1 cup green beans and 4 oz boiled chicken breast.

Then i'm hoping on my tread for 25 more mins.

Leh go!!
 
Shoulders

Tread - 5min
Rotator cuff exercises

Smith Machine Shrugs: 4 x 15
Superset with Incline shrugs: 4 x 10

Machine Shrugs: 3 x 15
Superset with DB shrugs: 3 x 15

1 arm Smith Machine shrugs: 3 x 15 each arm

Machine Rear delt: 5 x 20
Superset with reverse pec deck: 5 x 20

Face pulls: 4 x 15 (squeeze!!)

Hammer Strength Press: 5 x 15, 12, 12, 10, 10

EZ bar front delt press: 3 x 15
Superset with upright row: 3 x 15

Single arm cable front raise: 2 x 15 each arm (Charles Glass style)

Lateral Machine: 7 x 12

Looks like a lot but...


LEH GO!!!
 
Looks like a grueling workout...Nice work! I'm killing wheels in a half hour!
 
Arm day went pretty good!

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