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Roll Call: January 5 – January 11, 2026

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================================================================================ RANKED ATTESTATIONS - Week of January 05, 2026 ================================================================================

Based on 50 trial(s)

================================================================================

================================================================================ RANK 1: Spencer420 ================================================================================ Average Rank: 2.00 Std Error: 0.12 Trials: 50

Jan 5-11

Monday Walk airports 1.5 hours

Tuesday Bro day Jm press 95-8, 135-6, 125-10, 135 lbs-8 Struggling to find right elbow angle, wayyy easier when pointed out any Tri pressdown v bar 82.5-16, 88 lbs-12, 12 Overhead ez bar 70 lbs-10, 11 Giant Heavy blaster curl 30 lbs-20, 45-18, 50-16, 40 lbs- Sitting military press 95-8, 125 lbs-11, 11 Giant Bayesian curl 33-10, 44 lbs-9, 10 Lateral raise 25 lbs-8, 40 lbs-8, 35-8 Dr Mike lying curls 20 lbs-10, 10

Wednesday Legs Warmup Reverse cycle 5 mins Stretches Cat cow, ankle stretch, dead hang, scap shrugs, core twists, front rack, Russian baby makers, squat calf raise Reverse Lunge 10, 95-5, 135-5, 185-5, 205-5, 215 lbs-3 Front Squat 215-1, 245-1, 275-1, 295-1, 275 lbs-3,3 Tbar deadlifts(hard as shit to grip oly bar end) 45-8, 80-7, 8 Weighted dead hang 50 lbs-30 sec, 30+10+10 secs Ass machine 50-12, 100 lbs-10 Leg extension

Thursday Back Warmup Scap shrugs, def hangs, front rack, snatch press, skin the cats Jefferson curl 65-5, 85-3, 105-3, 125 lbs-3 Pendlay row 95-5, 135-5, 185-5, 215-5, 225 lbs-5 Pullup 6, 30-5, 50-5, 60-5, 75 lbs-2.5 Plate loaded Row machine 180-16, 260-15, 310 lbs-12 Sitting Shrug dumbbell 100 lbs-10, 10

Friday Chest (left shoulder felt off) Warmup High rows high rep, shoulder and lateral raise stretches, Spider-Man pushups Bench 135-8, 185-5, 205-2, 225-2, 255-1, 275-1, 255 lbs-5, 4 Bench plus chains(35 lbs each?) 135-12, 155 lbs-10, 175 lbs-8 Incline Bench 175-7, 7, 6 Hammer strength incline press machine 188-7, 7 Leaving shoulders alone-just hit the main strength moves

Saturday Relax day Hot bath 1 hour Yoga flows 30 mins-low back and hips

Sunday Legs Warmup Dead hangs, cal shrugs, Scot the cat, cat cow, hip stretch, child’s pose, ankle stretch, shoulder shrugs, Russian baby makers, banded clam side steps Deadlift 155-12, 205-3, 265-2, 315-1, 365-1, 385-1, 405-1, 415 lbs-1 Pause back squat 155-3, 205-3, 265-3, 285 lbs-3, 3, 3 Nordics on ghd 8, 8 Side ass machine 190-21, 295 lbs-12 Leg extension 180-16, 230-8, 180 lbs- Light jog cooldown 20 mins

================================================================================ RANK 2: Devin | GammaSwap ================================================================================ Average Rank: 2.56 Std Error: 0.21 Trials: 50

Monday: Chest/Back -Incline db neutral press 95lbs x 11 + 1 half rep -incline db fly + drop set 60lbs x 10 + 2 half -weighted chin up dead hang 60lbs x 8 + 2 half reps -underhand yates row bb 245lbs x 7 -above the knee rack pull 525lbs x 7 -Standing low double row https://www.youtube.com/watch?v=VS6OKT0YXos 40 x 15 drop set 25 x 6 -Single arm lat pulldown 60 x 15 go up a lot Wednesday: Calves/Hamstring/Quads -rdl with belt 355lbs x 7 -low bar standing good morning belted 205 x 8 you can do seated or safety squat in future -stiff leg deadlift beltless reps higher 185 x 10 -Seated calf raise single leg 80lbs x 10 -seated calf raise both legs 115lbs x 1 -pendulum squat 90lbs x 8 -elevated front foot lunge -farmers walk db 95lbs x 3 x 100ft

go to conventional pause deadlifts after

Friday: Shoulders/Arms -standing rear delt cable pull back double crossover 7.5 x 12 archer row superset same weight x 20 -seated bb ohp 205lbs x 7 -overhead btn press 135lbs x 8 -wide grip high pull bb strict 140lbs x 8 -wide grip high pull bb with hip thrust same weight 140lbs x 8 -db skull crushers flat 55lbs x 9 + 1 half rep -standing single arm extension elbow fixed on pole 20 x 12 + 3 assisted -cable standing tricep extension long head 65 x 10 + 2 -preacher curl machine 145 x 11 + 3 half reps -hammer curl preacher 100 x 12

stairs 2 x 45 minutes one on tues one on sunday

================================================================================ RANK 3: RektDiomedes ================================================================================ Average Rank: 2.58 Std Error: 0.14 Trials: 50

Hey ya'll! My apologies on the delay!

Here is my health attestation for the week ending yesterday, Sunday January 11th, 2026:

-One Muay Thai class (1 hour total) -Three jiu jitsu classes (4.5 hours total) -Two mixed grappling/striking (MMA) classes (2 hours total) -20 sets of lifting -Averaged 12.1k steps per day -Tracked calories all 7 days, averaged 4400 per day

================================================================================ RANK 4: JohnnyOnline ================================================================================ Average Rank: 3.08 Std Error: 0.17 Trials: 50

Sunday: Sprints (8×20s hill, 1.5 km warm-up/down), pull-ups & dips Monday: Leg day, bodyweight pull-ups & dips Tuesday: Sprints, pull-ups & dips Wednesday: Sprints, pull-ups & dips Thursday: Leg day, pull-ups & dips Friday: Sprints, pull-ups & dips Saturday: Rowing session, pull-ups & dips Daily: 500–750 m swim after AM workout. Some stretching first thing in the AM. 15 min sauna Food: Collagen, creatine, Sardines post-workout; lunch 500 steak, 4 eggs, some honey; beef liver or bull testicles every other day. Another 2 eggs and fruits pre second workout. Some lemon in water usually

================================================================================ RANK 5: CurveCap ================================================================================ Average Rank: 4.90 Std Error: 0.07 Trials: 50

Dropping this a bit early because I'm in Hawaii and schedule a bit all over the map.

WEEKLY HEALTH ATTESTATION Week of Jan. 4, 2026 through Jan. 10, 2026

WEEKLY SUMMARY ============= • Active Calories: 7908 kcal total (1130 avg/day) • Steps: 146,989 total, 20,998 avg/day - 137.0 km total, 19.6 km avg/day • Resting HR: 49.1 ± 2.4 bpm, VO2 Max 49, Fitness Age 34

DAILY BREAKDOWN =============== Jan. 04, 2026 (Sunday) • Active Calories: 1288/3376 kcal • Steps: 21,902 (20.7 km) • Resting HR: 49 bpm • Tracked Activities: 1. Indoor Rowing: 229 strokes, 11min, 58 cal, 98 avg HR 2. Cross-Country Jog: 10.14 km, 1h 4min, (10:12 min/mile), 631 cal, 136 avg HR 3. Elliptical: 19min, 158 cal, 120 avg HR 4. Indoor Rowing: 135 strokes, 6min, 57 cal, 117 avg HR

Jan. 05, 2026 (Monday) • Active Calories: 1020/3108 kcal • Steps: 17,681 (17.2 km) • Resting HR: 48 bpm • Tracked Activities: 1. Jog: 7.45 km, 44min, (9:36 min/mile), 473 cal, 159 avg HR 2. Strength Training (bench press, push-ups, curls, lateral raises, flye, rows, squats): 56min, 334 cal, 108 avg HR

Jan. 06, 2026 (Tuesday) • Active Calories: 1038/3126 kcal • Steps: 13,106 (11.4 km) • Resting HR: 50 bpm • Tracked Activities: 1. Indoor Cycling: 48min, 612 cal, 150 avg HR

Jan. 07, 2026 (Wednesday) • Active Calories: 1082/3668 kcal • Steps: 15,645 (12.8 km) • Resting HR: 53 bpm • Tracked Activities: 1. Walking: 7.38 km, 1h 33min, 480 cal 2. Strength Training (bench press, push-ups, sit up, curls, lateral raises, flye, rows): 59min, 341 cal, 108 avg HR

Jan. 08, 2026 (Thursday) • Active Calories: 1145/3233 kcal • Steps: 20,620 (21.3 km) • Resting HR: 51 bpm • Tracked Activities: 1. Jog: 11.67 km, 1h 10min, (9:47 min/mile), 618 cal, 154 avg HR 2. Elliptical: 30min, 200 cal, 113 avg HR 3. Indoor Rowing: 249 strokes, 18min, 118 cal, 108 avg HR 4. Strength Training (bench press, curls): 25min, 86 cal, 84 avg HR

Jan. 09, 2026 (Friday) • Active Calories: 1384/3472 kcal • Steps: 30,334 (29.4 km) • Resting HR: 46 bpm • Tracked Activities: 1. Walking: 3.10 km, 1h 7min, 276 cal

Jan. 10, 2026 (Saturday) • Active Calories: 951/3910 kcal • Steps: 27,701 (24.0 km) • Resting HR: 47 bpm • Tracked Activities: 1. Walking: 6.07 km, 1h 48min, 395 cal 2. Walking: 13.33 km, 3h 35min, 867 cal

================================================================================ RANK 6: 0x_Vikt0r ================================================================================ Average Rank: 6.42 Std Error: 0.10 Trials: 50

Hello guys,

Weekly report - 12/01/26

My knee feels a bit better, but I’m not rushing it. Focus this week was clean movement, striking fundamentals, and recovery.

Monday: – Light upper strength (push): moderate load, slow tempo – Shoulder stability + core – Striking: jab reps, relaxed rhythm – Minimal footwork, mostly upper-body movement – 13k steps

Tuesday: – Easy cardio: bike ~40 min – Striking: jab–cross mechanics, focus on balance – Defense drills: slips + guard, no sudden drops – 14k steps

Wednesday: – Light pull session: rows, bands, light posterior chain – Mobility (hips, ankles, knees) – Striking: hooks + body shots, short controlled rounds – 13k steps

Thursday: – Striking-focused day – Bag work: clean combos, no power chasing – Footwork: very light, mostly angle awareness – No grappling / no sparring – 14k steps

Friday: – Rehab-style lower body: glutes, hamstrings, isometrics – Striking: defense-only rounds, reaction without load – Extended stretching – 13k steps

Saturday: – Easy aerobic work: bike or incline walk ~35–45 min – Striking: flow rounds, timing over volume – Recovery work (stretch + light mobility) – 15k steps

Sunday: – Rest – Long walk + mobility – 11k steps

================================================================================ RANK 7: Rktbay ================================================================================ Average Rank: 6.46 Std Error: 0.08 Trials: 50

DAILY BREAKDOWN ==================

Jan 1

-2 sets Linear Leg Press: 200KG 6-6 (2-1)rir

Jan6

-Tropical whiplash, 38c mornings high sunlight, 20-25c evenings from heavy rain

-steps lowered, switches maintenance calories for faster recovery

Jan 7

Jan 8

Jan 9

Jan 10

Jan 11

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