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(For those that don’t know them already please check out two of my friends who play in a band with Chris Bowes of Alestorm, Gloryhammer. They are the cheesiest of European power metal bands in a Rhapsody meets Edguy way. This is the quest for the hammer of glory!) Main Quest Achieve a waist of 36†to meet medical guidelines for reducing risk of diabetes by being 38†or below. Gnoll Avengers: Lifting. Last challenge my squat went FUBAR. I shall work on that whilst increasing all other lifts. (Bench, OHP, DL) Deadlift: 135kg current desired 160kg Squat: 90kg current though I’ve dropped a lot of weight off.100kg desired OHP: 40kg current (working weight) 60kg desired Bench: 60kg current, 75kg desired. Rodents of Unusual Size: 3 Sessions: Last challenge I wanted 3 gym visits. This didn’t really fit. Now I want at least 2x Gym visits a week and 1 of either Archery, Bodyweight Circuit & Mobility work or a third gym session. This does not count in the week around my walk where sense needs to take precedence. This will also be different getting towards the autumn. I can’t shoot whenever I find someone else to shoot with me, I’ll have to wait for allotted indoor times. Lich: Walk: Dadadada-da-daaah [/Pantera] I’m walking 26.2 miles for Cancer Research UK at night around London. At 3.5 mph that’s over 2000 kcal burned. You can sponsor me here: http://www.justgiving.com/MarkVernon2013 Part of this though is seeing proper planning and recovery afterwards. I may have to miss deadlift day or move it from a Monday! Skeleton Archer: Sidequest: First year shooting indoors since returning to archery. Hit a 400 portsmouth. Depending how easy that gets I may make it 450, 475 or highly doubtful at the minute a 500.

I'm slowly going into my 'off season' of runs, but I still want to keep my strength up, work on my endurance and lose weight. I want to run a Super Sprint Triathlon this upcoming summer, so I cant just sit back and eat all the pumpkin spice things. I have to keep at it. Goal 1: "We tried to get him to the infirmary, he's just heavy." 2 times a week I will go to the gym and weight train 2x a week- A 1x a week- C 0x a week- F Goal 2: Zoe: "So not running now?" Mal: "Not so much. But she will." 3 times a week I will do a couch to 5k 3x a week- A 2x a week- B 1x a week- C 0x a week- F Goal 3: "I swallowed a Bug" Logging all the food. It better be Paleo. Eat 1200-1500 calories a day 1200-1500- A 1500-1700- B 1700-1800- C 1800-1900- D 1900 or more- F Life Goal: "I am a Leaf on the Wind" Spend 30 minutes a day mediation/yoga. 30 minutes- A 20 minutes- B 10 minutes- C 5 minutes- D 0 minutes- F