Just got back from the gym where I did the leg routine and 35 min run. Here are the details:

warmed up with the ab work:
3 sets 20 each crunch/oblique/leg lifts (felt every one!)
4 sets smith squats 15X25(bar only)/12X75/10X125/8X125
3 sets leg ext: 2 sets 12X60 2 sets 10X70
3 sets leg curls: 2 sets 12X60 2 sets 10X65
no leg press cause some guy was pressing 900lb (10 plates!)

Cardio:
Treadmill 6mph 35min + cool down: 3.5 miles

Felt good throughout.

Diet:
cottage cheese+berries+almonds/ toast+PB (tired of eggs)
oatmeal+protien
wrap from gym: ww tortilla+smoked turkey+spinach+cheese+mustard--yummy treat!
protien shake
Not sure about dinner but basically lean protien+carb+veggies
Nothing after 7pm because I have to fast for 12 hours for blood work in the morning.....

This is the first time I did both wts + the long cardio back to back. I was out of the office for about 1hr45 (includes drive/workout/change/shower/buy lunch)...I may be pushing my luck...but I could always stay a bit longer after work if I feel guilty enough (;

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