Day 6- The Workout: Strength Training Plan

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Day 6 of my weight loss journal, 1500 calories. The Exercise plan: cardio and strength training.(See the other days in this weight loss journal here).

Day 6 weight loss journal

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Day 6: 116 lbs

I can’t believe I’m on Day 6 already! The scale was a teeny bit lower today, so I can’t complain. But my idea for losing 10lbs in 30 days may have been a BIT aggressive, consider tomorrow will be a full week and I would probably have to be down by 2 1/2 lbs after the first week. But, I’m good with that. Sometimes, I set goals pretty high, so if I don’t reach it, but I’m close, I’m usually pretty dang happy.

Food from yesterday:

I honestly don’t even think of the food I eat each day as “diet food”. I TRULY love all the meals I eat. The only “restrictive” thing about this 30 day weight loss is just NOT eating EXTRA food. That’s it. I like extra food, all too often.

So, yesterday I had some eggs, veggies and toast. A BBQ Chicken salad, a snickerdoodle protein mug cake (*which I’ll share the recipe for very soon), and some spaghetti squash with ground turkey for dinner.

The full day of eating was 1427 calories, 155 g protein, 93 g carbs, and 51 g fat, with 26 g fiber.

My Workout

I’ve always liked to exercise. I don’t like team sports, but I love exercising. Even at my heaviest weight (150lbs+) I was still going to Jazzercize!

But, until I was 46 years old, I never did any type of strength training. Mostly I didn’t have the time to do both cardio and strength training. When I was raising kids, I always wanted to be home when my kids woke up. And I only like to exercise in the morning. I do wake up early, but so did my kids. So, that really cut into the time I would have been working out. So, I normally would just go for a morning jog until my kids all left home.

Now, I still wake up early, and the older I get, the earlier I wake up. I’m embarrassed to say I get up at 4am, and I haven’t used an alarm clock in over 20 years. But, I’m also almost sound asleep by 8pm. I haven’t stayed up past 9pm in a VERY long time.

Anyway, back to my workouts now… the more I learn about the benefits of strength training for aging, the more I believe that deciding to do a bodybuilding show literally saved my life!

Strength training not only builds muscle, but it also

  • Improves glucose uptake/Insulin sensitivity
  • Improves cardiovascular health
  • Helps you maintain your weight
  • Increases longevity!! Who doesn’t want to live longer?!
  • Build strong bones.
  • Is Protective for joints
  • Helps you burn more calories (because of the increase in muscle size).
  • And makes you stronger!

Strength training for me has been so much fun. It gives me a plan when I get to the gym. I like listening to podcasts while I lift, and completely forgetting about any responsibilities I have. (here’s the bikini prep podcasts I like).

I also have loved to see my muscle grow. And, it motivates me to have a MINIMUM goal of eating 100 grams of protein per day, and not try to limit my meals that way. The last Dexa scan I got showed I have gained about 8lbs of muscle since I started lifting weights (in 2 1/2 years).


Yesterday was back day, but today was my favorite day…. LEG DAY!

My Strength Training routine split

For each exercise, I do 4 sets, and lift 8-12 reps. I try to lift heavy enough that it’s just 8 reps. The last few weeks I’ve lightened the weights a little and did 15-18 reps, but I’m going back to the heavier weights because I just like it better.

  • Monday- Leg Day
    • Hip thrusts,
    • Standing Dead lift,
    • Barbell squats,
    • Walking lunges,
    • Standing calf raises,
    • Reverse crunches,
    • Plank
  • Tuesday- shoulder day
    • Lateral raises,
    • Dumbbell Overhead Press,
    • Dumbbell upright rows,
    • Dumbbell front raise,
    • Hanging leg raises ,
    • Ball crunches .
  • Wednesday-back day
    • Bent over, two arm row
    • Single arm row (in a lunge or on a bench)
    • Barbell bent over row,
    • Bent over fly ,
    • Upright row .
  • Thursday – Leg Day
    • Wide stance Squats,
    • Barbell lunges,
    • hip thrusts,
    • Straight leg deadlift,
    • Leg Press,
    • Glute kick backs,
    • Plank .
  • Friday- Shoulder/biceps/triceps
    • Overhead press, 
    • Arnold Press, 
    • Barbell upright row, 
    • Dumbbell Lateral raises, 
    • Lying leg raises,
    • Decline crunches
    • Bicep curls
    • Tricep dips

And… Here’s a video that I recorded this morning! Stay tuned for a few more videos. Once I get shoulder day and back day done, I’ll share those too.

Leg Day Workout Video


Yesterday, I ran 6 miles on the treadmill. I forgot my headphones though and I only stopped because I got so bored! I felt great and feel like I could have kept running if I had something to listen to.

That’s it for today. Be back tomorrow!


Day 6 stregth training


  1. Hi Amy!
    Was it ever a problem for you to build muscle and do cardio? I’ve read that in order to build muscle you shouldn’t do alot of cardio exercise. However you do both and have gained alot of muscle. Is there a ratio of cardio to strength training that you use to ensure muscle gain? Thank you!

    1. Hi Mira,
      I don’t think it’s been a problem at all, and I know people love to say that you can’t. But, I believe if you fuel properly, you can do both. And, there’s evidence to show even that if cardio training has any effect, it’s minimal. I’ve been meaning to write a post about it, but here’s one study I like that discusses it.
      Personally, I’ve gained 10lbs of lean muscle and I’ve been marathon training the whole time.

  2. Just started binge reading your journal entries! I’m curious why you would set a goal of 10lbs loss in 30 days as that would require a daily deficit of around 1250 calories. Was it because you were also hoping to shed water weight along with the fat burn?

    1. haha! Good question. I tend to over reach when I set goals. I definitely plan to lose 10lbs, but it’s likely going to take 2-3 months because, like you said, I’m not in that big of a deficit!
      I honestly did think the first 5 lbs would be easy because I thought I was holding so much water, but that doesn’t seem to be the case!

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