Strong as an 0x

Roll Call: January 12 – January 18, 2026

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================================================================================ RANKED ATTESTATIONS - Week of January 12, 2026 ================================================================================

Based on 75 trial(s)

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

================================================================================ RANK 1: JohnnyOnline ================================================================================ Average Rank: 2.27 Std Error: 0.15 Trials: 75

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 2: Devin | GammaSwap ================================================================================ Average Rank: 2.47 Std Error: 0.18 Trials: 75

Monday: Chest/Back -Incline db neutral press 95lbs x 11 + 1 half rep -incline db fly 60lbs x 10 + 2 half weighted stretch same weight at end -weighted chin up 60lbs x 8 + 2 half reps -underhand yates row bb 245lbs x 7 -above the knee rack pull beltless 525lbs x 7 Go to 535lbs..try to get this to above 600 -Standing low double row https://www.youtube.com/watch?v=VS6OKT0YXos 40 x 15 drop set 25 x 6 -Dante row (row on shrug machine) Wednesday: Calves/Hamstring/Quads -rdl with belt 365lbs x 7 go to 370lbs x 7 try to get this to 405-425 -low bar standing good morning belted 235lbs x 8 go to 245 x 8 you can do seated or safety squat in future..try to get this to 275-315 -straight leg hamstring focused good morning -Seated calf raise single leg 85lbs x l0 -seated calf raise both legs 125lbs x 15 -pendulum squat 100lbs x 8 widowmaker -farmers walk trap bar 245lbs x 3 x 100ft

go to conventional pause deadlifts after

Friday: Shoulders/Arms -standing rear delt cable pull back double crossover 9 x 13 + 2 half archer row superset same weight x 20 -standing bb ohp w belt -wide grip high pull bb strict 145lbs x 8 -wide grip high pull bb with hip thrust same weight 145lbs x 8 -tricep overhead rope extension leaning 65 x 13 + 2 -standing single arm extension elbow fixed on pole 20 x 14 + 3 assisted -cable standing tricep extension long head 72.5 x 11 + 2 half reps -standing alternating dumbbell curl 50lbs x 8 + 1 half rep -hammer curl alternating 70lbs x 6

Sunday: 45 minutes of stairs + abs

10k steps each day

================================================================================ RANK 3: 0x_Vikt0r ================================================================================ Average Rank: 3.27 Std Error: 0.15 Trials: 75

GM Spartans,

Weekly report 19/01/26

Back to a more normal rhythm this week. My knee feels stable enough to train properly again, but I’m keeping everything clean and controlled.

Monday: – Strength (push): moderate load, clean reps – Shoulder accessories + rotational core – Striking: jab + jab–cross drills – Footwork: light in–out movement – ~14–15k steps

Tuesday: – Run: ~8–9 km (easy to steady) – Striking: cross mechanics + body shots – Defense drills: slips, tight guard – ~15k steps

Wednesday: – Strength (pull): rows, pull-ups, posterior chain (moderate volume) – Striking: hooks + pivots – Short conditioning (bike + core) – ~14k steps

Thursday: – Striking-focused day – Bag work: standard combo rounds, no power chasing – Footwork: angles after punching – Light sparring: technical, controlled pace – ~15–16k steps

Friday: – Strength (legs): squats + split squats at moderate load – Striking: defense-focused rounds – Mobility + core – ~14k steps

Saturday: – Run: ~10 km (steady) – Striking: timing + flow rounds – Optional light conditioning – ~16k steps

Sunday: – Rest – Mobility + walk – ~12–13k steps

================================================================================ RANK 4: Corn ================================================================================ Average Rank: 3.36 Std Error: 0.17 Trials: 75

[Extracted from image:] WEEKLY FITNESS ATTESTATION

Virtual Ride Session - 30+ Miles Completed

Power Metrics:

Performance Data:

Power Zones Analysis: Based on FTP of 290 W with power meter data

Session Duration: Approximately 30+ miles as shown on power curve from 0-30 mi markers

This attestation confirms completion of a high-intensity virtual cycling session with sustained power output averaging 247W and peak efforts reaching over 1,000W.

================================================================================ RANK 5: Spencer420 ================================================================================ Average Rank: 3.64 Std Error: 0.11 Trials: 75

Jan 13-18 Mon Bro day and Core Preacher curl (steep pad) 55-12, 85 lbs-9, 11, 10 Over tricep ez bar extension 55-12, 85lbs-12, 12, 13 Cable row curl 25lbs-26, 40-14, 55 lbs-9, 8 Tricep Dip Machine 150-12, 210-8, 270-8, 275-9, 285 lbs-7 Hanging leg raise 10, 10 lbs-8, 8, 7 Ab machine 115 lbs-10, 12, 10

Recovery 20 minutes full body massage chair

Tuesday Back Warmup Cat cow, scap shrugs, skin the cat, child’s pose, lat stretches Pull-ups 6, 25-3, 50-3, 75-1, 85-1, 100-1, 75 lbs-2, 2, 2, 2 Superman Lower back extensions on hyper bench 14, 13 Back extension machine 107.5-15, 160-17, 190-10 Back sore from deadlifts so doing these low back extensions Cable row(neutral supinated tilted close grip) Superset cable lat prayer pulls 160lbs-12+55lbs-6, 10+7

Recovery 25 minutes full body massage chair

Wednesday Chest Bench(shoulder better than last but maybe 85%) 135-10, 155-5, 185-5, 225-3, 255-1, 275-1, 255 lbs-5, 5 Chain bench 155 lbs+chains-10, 9 Incline guillotine press 135 lbs-15, 15, 11 Lateral raise 20-6, 25 lbs-15, 14 Cable fly low to high 15 lbs-10, 12, 12 Facepull prehab 35 lbs-12, 12 W Y T’s- shoulder health 5 lbs-Y-15 sec, T-25 sec, W-15 sec 5 lbs-Y-15, T-20, W-25

Recovery Hot bath 1 hour

Thurs Legs(lunges and accessories day) Reverse lunge 45-8, 95-5, 135-5, 185-3, 205-5, 225 lbs-3 (Allow back foot to track a bit diagonal for more stability-especially on left side) Zercher squat paused 95-8, 135-8, 185 lbs-5, 5 Sitting Hack squat(machine is 90) 225-8, 315 lbs-15 T bar deadlift 50-9, 100 lbs-8 Ass machine 70-10, 100 lbs-8 Leg extension 170-8, 9 Walk 30 mins cooldown

Recovery 30 min massage chair

Fri Felt sick(maybe slight allergic to peanuts, was averaging 1000 cals from peanut butter and dry powder for like 7 days straight)

Recovery Hot epsom salt bath 1 hour

Saturday Bro day and core (no shoulders, no Jm press) Heavy ez curl 115 lbs-6 wide, 115 lbs-7 close Preacher curl 85-5, 95 lbs-9, 7, 7 Tri pushdown cable-v bar 77-6, 99 lbs-11, 10 Tri overhead cable 44-9, 60 lbs-10, 8 Hanging leg raises(2) 9, 15 lbs-6, 5 Ab crunch machine (2) 70-12, 130-12, 150 lbs-12 Kb around the worlds (2) 62, 80 lbs Louis Simmons Reverse hyper 20-15, 35-10

Sunday Chest(shorter while healing shoulder) Bench press 135-10, 185-5, 225-3, 245-1, 275-1, 300-1, 260-4, 255 lbs-4 Machine press one arm(seat fully low, underhand grip) 45-10, 90 lbs-12, 12 Low to high cable fly 33-8, 44 lbs-15, 12 Facepull on lat pulldown(neutral medium grip) 49-15, 60 lbs-12

Recovery Massage chair 30 mins

================================================================================ RANK 6: CurveCap ================================================================================ Average Rank: 6.00 Trials: 75

Was hoping with the unfortunate injury sidelining ser Rekt I might have my opportunity to win, but my travels cooked my routine

WEEKLY HEALTH ATTESTATION Week of Jan. 11, 2026 through Jan. 17, 2026

WEEKLY SUMMARY ============= • Active Calories: 7279 kcal total (1040 avg/day) • Steps: 169,913 total, 24,273 avg/day - 159.6 km total, 22.8 km avg/day • Resting HR: 47.9 ± 1.2 bpm, VO2 Max 49, Fitness Age 34

DAILY BREAKDOWN =============== Jan. 11, 2026 (Sunday) • Active Calories: 1011/3099 kcal • Steps: 21,978 (18.8 km) • Resting HR: 49 bpm • Tracked Activities: 1. Jog: 3.09 km, 23min, (12:00 min/mile), 270 cal, 145 avg HR 2. Strength Training (bench press, sit up, curls, rows): 35min, 154 cal, 95 avg HR

Jan. 12, 2026 (Monday) • Active Calories: 1047/3135 kcal • Steps: 22,272 (29.4 km) • Resting HR: 46 bpm • Tracked Activities: 1. Jog: 3.52 km, 20min, (9:29 min/mile), 252 cal, 153 avg HR 2. Elliptical: 16min, 117 cal, 113 avg HR

Jan. 13, 2026 (Tuesday) • Active Calories: 1157/3245 kcal • Steps: 25,418 (22.7 km) • Resting HR: 47 bpm • Tracked Activities: (none)

Jan. 14, 2026 (Wednesday) • Active Calories: 948/3036 kcal • Steps: 25,394 (24.1 km) • Resting HR: 49 bpm • Tracked Activities: (none)

Jan. 15, 2026 (Thursday) • Active Calories: 1111/3025 kcal • Steps: 21,713 (19.1 km) • Resting HR: 49 bpm • Tracked Activities: 1. Sprint: 3.67 km, 18min, (8:11 min/mile), 252 cal, 162 avg HR

Jan. 16, 2026 (Friday) • Active Calories: 999/3081 kcal • Steps: 26,679 (22.6 km) • Resting HR: 48 bpm • Tracked Activities: (none)

Jan. 17, 2026 (Saturday) • Active Calories: 1006/3092 kcal • Steps: 26,459 (23.0 km) • Resting HR: 47 bpm • Tracked Activities: (none)

Sauna 2/7 days

================================================================================ RANK 7: Rktbay ================================================================================ Average Rank: 7.01 Std Error: 0.01 Trials: 75

GM chads

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

Jan 12

rest day, mostly research and dabbling in pred markets

Jan13

~10000steps

Jan 14

Jan 15

Jan16

Jan 17

Jan 18

================================================================================ RANK 8: RektDiomedes ================================================================================ Average Rank: 7.99 Std Error: 0.01 Trials: 75

-Did 35 sets of lifting, although was a bit light the last few days due to injury (stuff like neck and calves and biceps/triceps that are a bit easier to train) -Averaged 12k steps per day -Tracked calories every day -Did 4 hours of research on stirking/grappling on the YouTube machine

================================================================================ RANK 9: alice_rozengarden ================================================================================ Average Rank: 9.00 Trials: 75

weakly health attestation: january 11 - january 17

Summary

Sunday 11th

Monday 12th

Tuesday 13th

Wednesday 14th

thursday 15th

friday 16th

saturday 17th

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