-Workout- Chest/Calve/Ab/Cardio
Great workout today with my training partner Ron. My appetite was back in full force today 
We worked out at 4:40pm today. Here 's the workout
- Incline BB Press - 1 warm up set for 12 - 3x10,8,5, one drop set for 15
- Flat DB Fly - 3x12
- Flat BB Press superset with Pullovers - 3x12
- Pec Dec FST-5 - 5x15
- seated calve raise superset rope crunches 3x12 one dropset on the calves for on the last set
- oblique crunches on hyperext bench 2x15
- standing one arm cable oblique crunches 2x12
- RUN 2 miles 13:15 (my best time)
- 10 minute jumprope
- 5 minute stair climb on 7.0
- 5 minute jumprope
Looking forward to spending some time with friends tomorrow night. Having people over at the house then were heading out after to see some live music...gotta love Nashville for the live music. The talent here is ridiculous. Had to change my filming schedule around so I'll be filming Legs on saturday and boxing on sunday!
Health Benefits of a Sweet Potato
Sweet potato is rich in Vitamin A (betacarotene) and Vitamin C. Both Vitamins A and C are powerful antioxidants that work in the body to remove free radicals, this free radicals are chemicals that damage cells.
Good for stomach ulcers and inflamed conditions of the colon.
It is beneficial for low blood pressure.
May be helpful for hemorrhoid because of its high fiber content.
A good food for people involved in heavy muscular work, since this food is high in vitamins and minerals.
May help prevent cancer in glands and organs with epithelial tissue due to its high Vitamin A content.
A good food for diabetics, because it helped stabilize blood sugar levels.
Nutritive Values : Per 100 gm.
Vitamin A : 7,700 I.U.
Vitamin B : Thiamine .09 mg.
Riboflavin : .05 mg.
Niacin : .6 mg.
Vitamin C : 22 mg.
Calcium : 30 mg.
Iron : .7 mg.
Phosphorus : 49 mg.
Potassium : 300 mg.
Fat : .7 gm.
Carbohydrates : 27.9 gm.
Protein : 1.8 gm.
Calories : 123
I've been just cooking mine in the microwave because it's easyier and quicker then baking in the oven. Poke holes with a fork. Wrap in a paper towel and cook for 8-10 minutes.
Food Log Wednesday December 15
my appetite improved as the day went on. the zucchini and squash was a good switch up for my daily veggies. today i feel back to normal again..which is starving all day!
- 5:15am 54g whey shake
- 12pm 12 egg whites
- 3pm 1/2 cup oat meal w/ one scoop whey
- 4pm 1 banana
- 5:15pm 5oz sweet potato
- 5:45pm workout
- 7:30pm 54g whey shake
- 9:45pm 8oz chicken breast, steamed zucchini,squash,1 tbsp acv