Day 7 abs arms back

Here are my one week shots (I'll update weekly on Monday's)
Breakfast: 1 serving of banana egg pancakes (1 banana smashed, add 1 egg and mix together and cook over med heat) with blueberries an a side of pineapple.

Gym: Russian Twist- 3 sets of 30 using 12lb medicine ball

Cross fit sit ups- 3 sets of 12

Plank- 3 sets 30 second hold

Alternating superman- 3 sets of 20

Knee ups- 3 sets of 11

Side bends- 3 sets of 15 using 25 lb. kettle bell

Bicep curls- 3 sets of 10 using 15 lb dumbbells

Arm lift- 3 sets of 12 using 5lb dumbbells

Leg ups: 3 sets of 10

Lat pulls- 3 sets of 10 using 50 lbs.

Assisted pull-ups- 3 sets of 5 using 46 lb. assist

Abdominal machine- 3 sets of 12 using 70 lbs.

Back extension- 3 sets of 12 using 70 lbs.

Fly delt machine- 3 sets of 10 using 30 lbs.

Swimming- almost 1/2 mile I stopped 6 laps short because they had a chlorine issue to fix.

Lunch: chocolate protein shake (1/2 cup ice, 3/4 cup almond milk unsweetened chocolate if you can find it otherwise I used unsweetened vanilla, 1 banana, 1 scoop chocolate whey protein powder)

Dinner: I made this up so hopefully it doesn't suck.

Makes 4.

Mix together 1 lb package of ground turkey, 1/4 white or purple onion chopped, 1 tsp cajun seasoning, red bell pepper chopped. 

Preheat oven to 400 and take 4 large mushroom caps (this will replace the bread) on a lightly oiled pan (olive oil) Bake until tender.

form 4 burger patties and place on a non stick cookie sheet. Place in oven until temperature is 165 (use meat thermometer) Take the Mushroom caps out of the oven and place spinach on top of the cap, crumbled goat cheese if you prefer cheese burgers (this is a healthier cheese for cheese lovers!) 

Instead of using Ketchup for your burger use a Balsamic Reduction. To make Balsamic reduction heat a pan over medium high heat pour 1/4-1/2 a cup of balsamic vinegar in and simmer until reduced by half, it will be a little thicker then usual. Place the burger over the bed of spinach and goat cheese and drizzle balsamic reduction over the burger.  Enjoy!

Dessert: Vickie's Banana Strawberry Crepes

Whisk together 1/2 cup of Flour and 1/4 tsp of salt, add egg and whisk, while whisking the egg add in 2/3 cups of almond milk. Whisk until there are no clumps. Heat up a pan on medium heat before pouring the batter. Coat pan with a light spray of canola oil. Use 1/4 cup of batter for each crepe, makes 6. Swirl the batter around until they are very thin.

For filling: 1/4 cup of Part Skim ricotta and 6-7 strawberries. Slice banana and place 3 slices on each crepe, scoop on a spoonful of strawberry ricotta mixture onto the bottom portion of the warm crepe and roll the crepe, seam side down.