Thread: Emeka Okammor Training Log

Wassup IronMag!

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

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

Originally Posted by EmekajOkammor

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

What was the thanksgiving damage like? Best of luck with your goals.

welcome from SW FL

just curious how many sites you have abandoned journals on? ive seen a couple now

Originally Posted by squigader

What was the thanksgiving damage like? Best of luck with your goals.

Thanks bro! I just went wayyyyy overboard with the sweets! Too much sweet potato pies, pound cakes, etc. lol, back at it tho!

Originally Posted by jagbender

welcome from SW FL

Thanks from Central FL!

Originally Posted by KILLEROFSAINTS

just curious how many sites you have abandoned journals on? ive seen a couple now

lol, only one that i can think of. I like to interact with people and not just host a bunch of my training sessions. Gets boring if no one is holla'n at ya! Thanks for following KOS. Your a top name on another forum i visit frequently.

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!

Are you going to start posting weights?

Originally Posted by davegmb

Are you going to start posting weights?

Sure will.

If you guys have a sec, swing over to my YouTube channel and check out some vids of me and my crew gettin it in.

emekaokammor's Channel - YouTube

Thanks!

And I got you on my next session Dave!

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!!

What kind of split are you running? Is it geared towards specific weak points or just overall development?
Look forward to seeing how you set up your back and leg days!

Originally Posted by davegmb

What kind of split are you running? Is it geared towards specific weak points or just overall development?
Look forward to seeing how you set up your back and leg days!

Thanks for following bro! I really appreciate it!

This is my usual split:

2 wks of:

Mon- Quads
Tues- Chest & Back
Wed- Abs, Light arms, HIIT
Thurs- Deadlifts, Hams
Fri- Shoulders
Sat- Arms, HIIT
Sun- Off

Then 2 wks of:

Mon- Legs
Tues- Chest
Wed- Abs, Light arms, HIIT
Thurs- Back
Fri- Shoulders
Sat- Arms, HIIT
Sun- Off

I try to go 1st wk heavy poundage followed by 1 wk high volume, and repeat. But sometimes i just train with whatever is going to give me the highest intensity.

For me, this has helped with overall development. I used to want that freaky muscle but never saw anything really jump out at me so i figured i'd work on keeping everything in proportion and balanced.

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!!

Nice heavy deadlifts especially after doing pull ups too! Tough on the forearms and grip.

Originally Posted by davegmb

Nice heavy deadlifts especially after doing pull ups too! Tough on the forearms and grip.

Thanks strong Dave! Trying to get it in, lol. I usually start using my straps after my grip starts fading and my forearms get tight.
__________________________________________________ __

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.

Plus shoutout to AX SuperSize. Seems to go hand and hand with deadlifts for me!

Worked up to 455 x 5 for my last set. Here are some action shots...

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.

Diet update:

Keep in mind, i am Carb Sensitive. I've read some diets and felt like i gained a # or two from just reading about high macro counts. lol

All this week i've been back on my usual carb cycle with the addition of more protein, a slight increase in carbs and fats.

Daily macro count this week has been:
Low day - 220g carbs (140g during cut), 320g protein(250 during cut), 40g fats
High day - 400g carbs, 280g protein, 20g fats

These are my main meals:
Wake n shake
Breakfast - 1 cup oatmeal, 2 scoops whey, almonds or peanuts
Snack - Peanuts/almonds, wheat PBJ on high days
Lunch - 1 heaping cup rice, pasta, or lentils, 8oz white meat
Snack - Grapefruit or grapes, wheat turkey sandwich on high days
Lunch - 1 heaping cup rice, pasta, or lentils, 8oz white meat
Train
PWO shake - 2 heaping scoops whey, 1 heaping scoop glycomaize, 1 scoop dextrose
Dinner - 1 cup grean beans, 10-12oz white meat
Late night - shake

I just simply add more when i'm on a high day

Now this is what i'm thinking for next week:
Wake n shake
Breakfast - 1 cup oatmeal, 2 scoops whey, almonds or peanuts, 6 egg whites
Lunch - 1 heaping cup rice, pasta, or lentils, 10oz white meat
Lunch - 1 heaping cup rice, pasta, or lentils, 10oz white meat
Snack - Grapefruit or grapes, wheat turkey sandwich on high days
Lunch - 1 heaping cup rice, pasta, or lentils, 10oz white meat
Train
PWO shake - 2 heaping scoops whey, 1 heaping scoop glycomaize, 1 scoop dextrose
Dinner - 1 cup grean beans, 10-12oz white meat
Late night - shake

This would bump me up to 250g carbs and 375g protein on my low days.

Sorry for all the numbers but diet is a game of numbers

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...

haney was very young compared to todays mutants

Originally Posted by KILLEROFSAINTS

haney was very young compared to todays mutants

lol, yeah and thats probably why he still looks great today. Even Dorian looks good too, considering all that he probably put his body through.

Matter of fact, i strongly believe that Dorian had a big part in todays mutant era. Sport was probably headed there anyway but he just helped it speed there. From 92-97 Dorian single handedly changed the sport and made the next guy to reign, who was just an unbelievable freak, the "look" of the future Olympia's to come.

Will be revisiting these on Thurs. UGH!!

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 video funny the way Dorian is following Haney around the stage!

30 x 315lbs is just torture surely lol, good strength!

haha! Thanks Dave. It took me a few months to build up the balls to do it again. But i think ready for the pain again. lol

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 @ 225(Rest Pause)
Superset with T bar: 3 x 15 @ 2 plates

90 sec rest

Bench: 3 x 12 @ 225 (Rest Pause)
Bent BB row: 3 x 15 @ 135(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

Want to work up to 405 x 20 on deads today. Followed by some ham work. Really want to make every rep count and not just do 20 reps but i will be focusing on stretching my hams, squeezing my glutes, driving my hips, mind to muscle connection on my lower back, locking my arms, and using my traps and upper back to help stabilize the weight.

And if i can't get 20 straight, thats fine with me. But you can bet your bottom dollar that i will be giving it everything i have to push for 20 mechanical reps.

Today it's all about controlled intensity. Not just throwing weight around but really focusing on fighting against the resistance of the weight.

At work but all i can think about is this set. Small price to pay considering what my heart and mind desires.

Lastly, this has been on repeat in my mind...

"Tears will get you sympathy, sweat will get you results"