Day 30

I did not work out today I was feeling deathly ill so I want to take this time to say that I will definitely be continuing this challenge and make it a healthy habit. If I could change anything about this challenge I would show readers how to calculate their daily calorie intake and then I would post mine each day of the challenge. Eating a healthy diet was good but I feel being strict on daily calorie intake would have produced better results. I would like to thank all of my readers for following me in my journey to becoming a healthier individual.

-Justin Heinrichs

Day 29

As I am nearing towards the end of my thirty day challenge, I have realized some things about my personal identity. I realized that the way I take on working out is very similar to how I take on other challenges in my life. I push through it and give it my all. The word endurance comes to mind here because I will face issues in my life and endure it until the worst has past despite how badly I do not want to be presented with unnecessary problems in life.

Day 28

This cold is not getting much better. I decided to take my break day today rather than during the weekend to recover from this illness. Look forward to future posts!

Day 27

Yeah definitely catching something, lots of phlegm and painful swallowing. I used some nasal spray and hit the gym today. If Micheal Jordan can score 38 points while battling the flu I knew I could do a simple workout. Thoughts of Micheal's flu game filled my mind as entered the gym today. Being one of my biggest role models I knew I could not let myself or Micheal down. Now for lots of fluids and vitamin C.

Day 26

Feeling pretty sore from yesterday. Working out today was harder and because of being sore it took longer to finish. I finished my workout and got some much needed rest, I will need it if I want to hit the gym tomorrow. I want to finish this challenge on a good note but I think I might be coming down with something. Cross your fingers its not the flu!

Day 25

Today I showed that I wanted to finish up the final stretch of this challenge strong. I increased my weights for resistance training and extended my running time significantly. It feels amazing to push past my limits and set new personal highs for myself. This has been the most I have ever lifted and the most I have ran in my life and it is empowering to know that it was all a result of my effort. Here is what my exercise program looks like now:

• Abdominal 120,130,135
• Triceps Press 95,100,110
• Lat Pull Down 110,120,130
• Row 110,120,140
• Bicep Curls 95,100,110
• Chest Press 130, 140, 150

25 minute run at 7 Mph 5 minute walk at 4 Mph

Day 24

Today I had a great workout. I did not have much difficulty doing weight resistance. I was thinking of increasing the weight again this week but I think I am at a good point to stay where I am at. What I've learned over the last couple weeks is that having the right technique when working out makes a huge difference. Sticking to the right form is difficult but I can say my dedication to this challenge is still going strong.