Today was a gym workout day.  Changed my routine to a more cycling oriented one trading off some single muscle group exercises for more movement/multiple core group exercises, however, I did retain some of the previous exercises:

10 minutes stationary rowing machine
2 circuits:
Smith Machine pullups 10 x 85
Squats on the Frank Zane Leg Blaster  12 x 125 (see picture)
Dumbbell one arm pull-ups 10 x 42 each side
Side lunges 10 x 25
Dumbbell side raises 10 x 30 (two 15 pound weights)
Pushups 12
Hamstring Curles 12 x 50
Toe Raises on the Frank Zane Leg Blaster 20 x 120
Finished with 10 minutes rowing and some stretching


To start the day I had an orange and a date before the workout.  After the workout I had a green smoothie (apple juice, 2 medjool dates, 1 cup frozen strawberries, 1 cup frozen mixed berries, frozen banana, 1 ounce of English walnuts, 3 ounces of baby organic spinach.  For lunch I had a whole wheat tortilla with hummus, avocado, celery, brown rice, cooked lentils.  For dinner I had some potato/broccoli soup, olive bread and some more hummus.  Banana for dessert.