Emeka Okammor Training Log

Originally Posted by emekajokammor
Warm up: 5 min bike, 5 min tread

Seated calf raises: 5 x 20 Worked up to 5 plates and dropseted the last set 10/10/10
Superset with Toe presses: 30 reps

Leg press: 5 maybe 6 x 20 (10 pause, 10 neg) Worked up to 9 plates each side for 8/8. Felt vomitosis creeping up.
Superset with Leg ext: 15 reps (5 slow, 5 fast, 5 slow)

Lying leg curls: 4 x 10/10 (dropsets) Went as high as 170 x 10/ 130 x 10

Front squat: 3 x 20
Superset with Smith machine back squat: 20 (no hands, cambered bar style) Went 185lbs and hit 4 sets

Smith machine stiff leg deadz: 5 x 15 (skipped. Will dead for reps on thurs)

Leg ext: 7 x 15
Superset with Seated leg curl: 7 x 15 Went 4 x 30 each. total 120 reps instead of 105.

Standing calf raises: 4 x 12 (2 sec hold at top) No Time left. will add on thurs.

Hitting the hot tub after this one! Decided to pose and help my training partner learn to pose as well.

25min bike
15min tread

Leh Go!

By far the roughest session of this new year...

Totally crashed when i got home. Woke up at 1am to shower and fix food for next day

Man yesterday's Chest session was amazing!

Warm up

Incline bench: 135 x 15, 225 x 12, 315 x 5, 315 x 5, 335 x 5, 355 x 5
Incline DBs: 100 x 12, 115 x 12, 125 x 12 x 2 (Filmed 125 x 12)
Pec dec: 3 x 12. Finished with the stack x 12
Bench: 225 x 12, 315 x 10, 405 x 7 (Filmed 405 x 7)
DB bench: 105 x 12, 115 x 12, 125 x 12
Mid pulley cable crosses: 7 x 12

Felt great! Plus i was able to get some good film for my promo vid i'm working on.

Dead lifting today fella's!

Been telling my crew since Sat. But what i didn't tell them is that i plan on switching our split back to our off season split for about 2 wks, with the addition of cardio of course.
Shhhhh....

Next week:

Mon - legs
tues - chest/back
wed - abs/HIIT
thurs - legs and/or deads
fri - shoulders
sat - arms
sun -off

Back day went pretty well

Deads - 135 x 15, 225 x 12, 315 x 8, 405 x 21 (Filmed 405 x 21)
- 1 rep better than my highest with this weight but that big 30 is still on my mind

5min break

lat pull: 4 x 10 (worked up to the stack + 45 here)
Superset with machine lat pulls: 4 x 10 (squeeze!!)

T-bar row: 1 x 10/10/10 (4p/3p/2p)

DB row: 115 x 15, 125 x 15 x 2

Underhand pulldown: 4 x 12

Smith machine bent underhand row: 4 x 12

Tread: 15min
Row machine: 10min
Stairmaster: 10min

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...

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

Leg day #1 baby!! Leh Go!

Chest routine in the oven!!

Chest and back today. Almost forgot we were on this split this week.

Pec dec 7 x 12 (Pre exhaust)

Hammer Strength Incline 4 x 12
Superset with Hammer Strength Underhand pulls 4 x 12

DB bench 4 x 12
Superset with Seated row 4 x 12

Hammer Strength Decline or Decline Bench 4 x 12
Superset with Standing lat pulls with rope attachment 4 x 12 (2 sec pause at peak)

One arm cable cross body press 4 x 15
Superset with Assisted pull ups 4 x 12 (pause at top)

Exercises for next back only routine:

-V grip pulldown
-Reverse grip pulldown
-Wide grip pulldown
-Wide grip seated row

Screen shot #2



SMH, man i still remember that set

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...

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...

http://mdtv.musculardevelopment.com/trenches/4278-emeka-okammor-a-crew-slam-shoulders.html

Thanks big homie!

Since i train 6 days/wk i've found 1 bodypart per day to be best for me and allows more than enough recovery time be able to go in and push each day. I've never tried DC training although certain things about it has caught my attention. It seems like a good off season program but i have this thing about following programs that are not made specifically for me, my training style, and mind set. Thats why i usually study other programs and use the takeaways and apply them to my training as i see fit.

If i don't walk out of the gym feeling like i left it all in there than my mind automatically starts to think about the guy who will be standing next to me on stage who probably did. And thats my issue with the cookie cutter training programs, somedays they push your limits and somedays are a breeze. But if you sit down 15min a day and write out a workout based on you and facts, and get personal, you can design workouts that will push your own limits everyday.

If you read some of my workouts, you'll see that i use those intensity boosting techniques as well. Dropsets, supersets, rest-pause, 2 sec contraction, failure, negatives, giant sets, etc. And i also incorporate many different training styles. Everyday is something new and fun. Well, i don't know about the fun part

Sorry for the rant...

Fav exercise would have to be high rep leg press. Today i did leg press: 4 x 20 superset with 4 x 25 lying leg curls. Added a 5th set of triple drop leg presses x 15/15/15. The pain sucked bad but the pump that was achieved was truly priceless.

Part 2 of our In The Trenches shoulder slaughter. Shoutout to MD and MPJ! thx guys!

http://mdtv.musculardevelopment.com/trenches/4279-emeka-okammor-a-crew-slam-shoulders-part-two.html

Realized i could have done more commentary but ummm, workout started to get rough! lol! Next time tho

You are what works best. Strength and mass seem to go pretty good together. It's when people want mass but they also want to cut at the same time that is very tough to balance.

Pic update...259-261

Taking time to relearn how to excute basic lifts today. Never too experienced to relearn the basics.

Its like the Bible, i can go back and read something that i can quote word for word but each time i revisit it i can learn something a little differenct that i didn't catch the last time.

Revisited SLDL last week, went in and lowered the weight, and was able to much more out of this lift than what i had been getting.

-Lift smarter and harder

Been on a real focus trip lately. Dubstep on blast, hoodie or hat on covering my eyes, little to no talking, just kinda intense lately. Weird for me because i like talking and fooling with the crew but lately just been tunnel vision.

My training partners understand, i've turned it up a notch and it's nothing personal. It's just that i'm about 12wks away from the biggest show in my life.

Yesterday was leg day. Went good.

Yesterday's highlight was on leg press. We did 1180lbs for a deep set of 5 reps then 5 sec rest and another 5 reps.

Leh Go!!