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Volki The Demon Queller… Yay first challenge of 2K16!!! So for my first challenge of this year I want to throw in a mix of weight lifting, running, language learning and writing my own story. The quests are split with 25XP for each to match up with my character and leveling up. Goal 1: Armor of the Goddess +25XP\week I must gain the strength to fight the beasts of Duat and bring down the Seraphim. I plan on following this Dumbbell routine 3Xs a week for the coming month I do not have access to any weights other than a DB rack in the gym of my apartment complex Day 1: Chest, triceps, biceps, forearms Dumbbell bench presses 3 x 10 Incline dumbbell presses 3 x 10 Flyes 3 x 10 Skull crushers 3 x 12 Seated one-arm extensions 3 x 10 Bench dips 3 x 12 Seated alternate dumbbell curls 3 x 10 One-arm preacher curls 3 x 10 Day 2: Abs, thighs, calves Bicycle crunches 3 x 30 Lying leg raises 3 x 30 Dumbbell squats (dumbbells at shoulders) 3 x 12 Dumbbell lunges (alternating legs) 3 x 12 Dumbbell leg curls (dumbbell in between feet) 3 x 12 Dumbbell stiff-legged deadlifts 3 x 10 Seated calf raises (dumbbells on knees) 3 x 15 Standing one-leg calf raises 3 x 12 Day 3: Shoulders, back, calves DB military presses 3 x 10 Lateral raises 3 x 10 Rear-delt raises 3 x 10 Dumbbell shrugs 3 x 10 Dumbbell pullovers 3 x 15 One-arm dumbbell rows 3 x 10 Two-arm dumbbell rows 3 x 10 Standing one-leg calf raises 3 x 12 Dumbbell reverse wrist curls 3 x 12 Goal 2: Shadow Foot +25XP\week I must increase my endurance in order to make the vast journey that lies before me. I want to run for 30 minutes 2Xs a Week with the side goal of increasing the distance I am able to run within that 30 minute time frame. I will post my distance for the first run and will have that as the distance to beat for the following 7 runs. Goal 3: Demon Tongue +25XP\week If I am to become one of the ShadowGuard then I must know the language of the demons and be able to communicate with the people from the different lands. Spanish Practice >20 mins 5X a Week: My goal is to practice my Spanish. My wife speaks Spanish and we are trying to teach the kids to be more fluent. At the moment because I do not know that much, I am setting a bad example for the need to learn it. So I will be using Duolingo and Pimsleur’s Spanish to practice on my own. I will also speak as much as I can with my wife and kids when I am home. The main goal is to become more comfortable speaking Spanish and to set up the habit of practicing at least a little bit every day. Goal 4: Apprentice Scribe +25XP\week I must practice writing the ancient texts and learning their stories. Complete a weekly addition to the story I will be trying to work out the story that I am writing. This is the first story that I have tried to write that hasn't been a microfiction story. I have added in this challenge the origin story of the character that I am writing about in my Battlelog. I would like to add at least a little to the origin story in this 4WC every week as well as finish the direction I am going in Chapter 1 of the larger story. If all goes well I will end up combining the two in order to make a more complete story. So no real goal here just practice and figure out where I want the story to go by the end of the challenge. The link to my other story is listed below: http://rebellion.nerdfitness.com/index.php?/topic/75954-volki-demon-queller/