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Roll Call: June 29 – July 5, 2026

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Roll Call: June 29 - July 5, 2026

FIFTH AMONG HEROES: RKTBAY

Though typhoon winds and toil conspired to stay,
Our Rktbay would not let the gym decay!
Ten thousand steps he marched through storm and gale,
And when the tempest passed, he did not fail.

Upon the lat pulldown, four-fifths a plate,
For ten and ten, he pressed against his fate;
Assisted pull-ups, twenty-five for seven,
The Hammer Strength rows sang like calls to heaven.

Dual-carabiner rows and cable curls,
Twelve-and-a-half each arm, through rain that swirls;
Some days but six or seven grand he'd tread,
Yet consistency's the crown upon his head.

He bent his week to labor's heavy call,
And answered, steadfast, standing through it all!

FOURTH AMONG HEROES: CURVECAP

Now CurveCap strides, at forty-four years young,
Whose fitness age of thirty-five is sung!
One hundred twenty-six thousand steps he crossed,
A demigod who counted not the cost.

Ten seventy-two the daily calories burned,
Two rowing bouts on Sunday, meters churned;
On Tuesday's cycle, forty-seven of sweat,
Five sixty-four—a debt the iron met.

Then lap-swim, six-six-three strokes through the blue,
And strength work near-each-day the whole week through;
The sauna seven days he braved the heat,
His resting heart at forty-nine—a feat!

A hundred twenty-two kilometers spanned,
He walked the earth to earn his fourth-place stand!

THIRD AMONG HEROES: BATTMAN

Now Battman rises, third among the great,
Whose core work shook the very gates of Fate!
The air bike spun for fifteen minutes strong,
One ninety-three the calories along.

With twenty-pound V-ups, twenty to twenty-three,
His hollow holds made lesser warriors flee;
The Russian twists at thirty reps by three,
An incline crunch at twenty-five, you see!

One-sixty on the kneeling cable crunch,
His bodyweight dips ate weakness for a lunch—
Then plus a twenty-five, for ten, then ten,
On thirty-inch-raised rings he rose again.

With pike push-ups and hammer curls of might,
Bold Battman held the bronze with all his might!

SECOND AMONG HEROES: REKTDIOMEDES

Now RektDiomedes, whose name speaks of war,
Two MMA with sparring at the core!
Two BJJ with rolling on the mat,
An open-gym, an hour of combat.

Three runs he laid, two honest miles apiece,
And tracked his meals for seven days without cease;
Then came the Achilles—no mortal test—
Two miles that put his engine to the crest:

Two seventy-pound dumbbells in each hand,
A seventy-pound pack, and thus he spanned;
Then seventy weighted pull-ups, grim and true,
The hardest labor that a man can do.

No enemy could break that iron will—
He climbed to second, and he's climbing still!

FIRST AMONG HEROES: SPENCER420

But hark! The champion of champions appears,
Who logs no steps, yet conquers all his peers!
On Sunday's bro day, JM press he'd wield,
One eighty-five for one—he would not yield.

On Monday, bench two-forty-five he pressed,
For five, then four, then four—his might confessed;
Then cable rows, machine fly, pull-ups clean,
And incline one-eighty-five, fifteen, fifteen.

On Tuesday's legs, the Zercher pause squat came,
Two-forty-five, two-seventy-five the same;
The leg press climbed to six hundred seventy,
And hip thrusts left the kettlebells all empty.

Then core on Wednesday, incline bench that soared
To two-sixty-five on Thursday—Fate ignored;
Friday, more legs; then Saturday's design,
The weighted pull-up up to ninety fine.

And when the iron week was fully spent,
To West Rock's wakeboard park his Sunday went—
Two hours on the cable, wild and free,
The first among the five, and rightly he!

THE CLOSING CHORUS

These five have answered battle's clarion call,
The strongest warriors standing proud and tall!
From fifth to first, each hero earned their place,
With iron will and glory on their face!

The army's forged, the battle lines are drawn,
We march together underneath the dawn!
For fitness is the war that never ends,
And these five champions are our dearest friends!

The Rankings

1. Spencer420
2. RektDiomedes
3. Battman
4. CurveCap
5. Rktbay

The Attestations

#1 — Spencer420

Monday Pendlay Weight-187.grip:left-135, right-143 185-6, 235-3, 240-3 Rack pulldown behind superset shrugs 245-10+10, 335-5+5, 425-8+5 Btn lat pulldown 90-6, 130-7, 7 Chest supported db row 80-7, 8 Tuck fl rows 6, 6 WYTs 8-20

Tues Legs Weight grip Warmup with glute med raises on bench -15, 10-12, 25-8 Zercher pause squat 185-3, 225-2, 275-1, 300-1, 315-1 Kb swing 44-12, 53-11, 72-12, 11 Hang power clean Leg extension giant set next 4 200-10, 10 Seated hammy 140-8, 9 Tib raise 65-9, 8 Calf raise 270-18, 15 Ab wheel standing 6, 6 Hyper bench side crunch 60-10, 10

Wednesday Low incline camber bar bench press 215-6, 210-6, 6(with misgroove last rep) Preacher curl 95-8, 90-11 Dips 90-3, 125-3, 125-2 Overhead ez tri Lateral raise slight pause 20-8, 30-11, 9 Facepull long an rope handles 30-15, 15

Thursday Pull Pull-ups 60-2, 85-3, 80-3, 45- Tsunami bar shoulder press 2 15’s red band-8 2 15 red+2 15 blue-5, 5 Shrug paused db sitting 90-9, 9 Handstand practice 4 sets Rear shoulder machine superset rear shoulder db flies -skipped sore Tuck fl rows-stop rotating handles 6, 5(stop rotating handles, keep overhand) Friday Recovery

Saturday Legs/athletic Power clean + hang clean complex 185, 205, 215, 225 Sprints 5 lengths Box jumps 44 in-6, 47 in-3, 49in-1, 54-fail, fail, fail, 51 in-2, 2 Figured out running start tempo-it’s 3 steps, right, left, right/jump

Sunday Bro day Jm press 135-8, 165-5, 185-1(felt back about to cramp) Overhead tri cable 130-7, 8 Rope hammer curl 60-12, 80-12, 110-10, 130-8

Mon Bench 245-5, 4, 4 Cable row(wide upper back, heels on ground-more vertical-like half standing) 9plates-8, 11-8, 13-8, 15-6, 13-8 Machine fly 170-10, 8 Pull-ups 12, 12 Incline press machine(full rom) 185-15, 15 Cable low to high fly Btn lat pulldown 90-8, 8

Tuesday legs Zercher Pause Squat 245-3, 275-3 Leg Press-ass focus 370-12, 470-12, 570-10, 670-8 Kb hip thrust 54-15, 65-10, 72-12, 10, 98-3

Wednesday Core Inverted hanging crunches 10, 10 Side crunch on hyper bench 75-8, 7 Serratus support hold crunch(slight pause at top) 9, 8 Ab wheel finisher myrorep set 15+4+3

Thursday Very slight incline neutral camber bench 185-5, 225-3, 245-1, 265-1, 225-5 Db shoulder press 60-6, 75-6 Lateral raise 25-8, 35-5, 45-

Friday Legs Weight-184.5 Leg ext 175-8, 195-10, 10, 10 Seated hammy curl 130-8, 8, 8 Tib raise machine 50-16, 16, 17 Jump half squats pendulum ish machine 225-12, 275-

Saturday Weight:180.9, grip:left-140,right-151 Arms and back Less working sets and less forearm-wakeboard Sunday morning Weighted pullup 6, 25-5, 45-3, 70-3, 90-3, 45- Heavy Bayesian curl 6-16, 10-8, 16-4, 12-8 Dumbbell double arm supinated blaster 40-11, 10

Sunday West Rock wakeboard Cable park 2 hours

#2 — RektDiomedes

Gm ya'll!

Sorry I'm a day late on this!

Attestation for this week ending Sunday, July 5th 2026:

-Did 2 MMA classes with sparring -Did 2 BJJ classes with rolling -Did 1 open-gym with an hour of sparring -Tracked calories all 7 days -Ran 3 times for two miles each -Did one Achilles - IE 2 miles of carrying two 70 lb dumbbells while wearing a 70 lb backpack, then 70 weighted 70 lb pullups

#3 — Battman

I am Battman Monday June 28 Cardio Air bike 15 minutes 193 calories Core training 1 hr 18 minutes 361 calories Hollow hold weighted (20#) V ups 20-23 reps 3 sets Weighted (20#) Russian twists 30 reps 3 sets Incline weighted (25#) crunches 10 reps 3 sets Kneeling cable crunches 160# 25 reps 3 sets Tuesday Cardio Air bike12 minutes 113 calories Strength training 1 hr 20 minutes 380 calories Dips body weight 23 reps +25# 10 reps + 25# 10 reps Feet elevated (30”) still ring push ups10-12 reps 2 sets Feet elevated (30”) still rings inverted rows 18 reps 2 sets Pike push up 6-8 reps 2 sets Seated dumbbell biceps curls 35# 6-8 reps 2 sets Rope handles triceps push downs 80# 15 reps 2 sets Cross body dumbbell hammer curls 35# 24-30 reps 1 set Thursday Cardio Air bike 17 minutes 203 calories Core training 1 hr 15 minutes 279 calories Decline bench leg raises 12 reps 3 sets Incline bench weighted (20#) crunches 25-30 reps 2 sets Seated knee tucks 20-25 reps 2 sets Kneeling cable crunches 160# 20-25 reps 2 sets Friday Cardio air bike 15 minutes 177 calories Strength training 1 hr 13 minutes 236 calories Dips 20 reps 3 sets Feet elevated (30”) still ring push ups 10 reps 2 sets Feet elevated (30”)still ring inverted rows 18 reps 2 sets Bayesian curls 50# 10 reps 2 sets Cross body hammer curls 35# 25 reps 2 sets

#4 — CurveCap

Attestation for the week!

WEEKLY HEALTH ATTESTATION Week of June 28, 2026 through July 4, 2026

WEEKLY SUMMARY ============= • Profile: 174.7 ± 4.1 lbs, 6'1", 44 y.o. • Active Calories: 7504 kcal total (1072 avg/day) • Steps: 126,309 total, 18,044 avg/day - 122.2 km total, 17.5 km avg/day • Resting HR: 49.1 ± 0.7 bpm, VO2 Max 53, Fitness Age 35

DAILY BREAKDOWN =============== Jun. 28, 2026 (Sunday) • Active Calories: 1023/3111 kcal • Steps: 20,888 (20.8 km) • Resting HR: 49 bpm • Tracked Activities: 1. Indoor Rowing: 182 strokes, 15min, 61 cal, 103 avg HR 2. Strength Training (bench press, curls, rows): 30min, 67 cal 3. Indoor Rowing: 113 strokes, 8min, 41 cal, 98 avg HR

Jun. 29, 2026 (Monday) • Active Calories: 1033/3121 kcal • Steps: 21,452 (21.8 km) • Resting HR: 48 bpm • Tracked Activities: 1. Strength Training (bench press, sit up, curls, rows, deadlift): 1h 7min, 152 cal

Jun. 30, 2026 (Tuesday) • Active Calories: 1162/3250 kcal • Steps: 4,155 (4.7 km) • Resting HR: 49 bpm • Tracked Activities: 1. Indoor Cycling: 47min, 564 cal, 140 avg HR 2. Lap Swimming: 663 strokes, 1.17 km, 34min, 346 cal, 136 avg HR 3. Strength Training (bench press, curls, rows): 1h 16min, 363 cal, 93 avg HR

Jul. 01, 2026 (Wednesday) • Active Calories: 966/3054 kcal • Steps: 19,969 (20.0 km) • Resting HR: 50 bpm • Tracked Activities: 1. Strength Training (bench press, triceps extension, curls, deadlift): 48min, 120 cal

Jul. 02, 2026 (Thursday) • Active Calories: 1015/3103 kcal • Steps: 10,213 (10.1 km) • Resting HR: 49 bpm • Tracked Activities: 1. Strength Training (bench press, sit up, curls, rows): 16min, 39 cal 2. Indoor Cycling: 47min, 570 cal, 143 avg HR

Jul. 03, 2026 (Friday) • Active Calories: 1101/3189 kcal • Steps: 21,019 (19.1 km) • Resting HR: 49 bpm • Tracked Activities: 1. Strength Training (sit up, curls, rows): 1h 0min, 143 cal 2. Jog: 5.85 km, 48min, (13:12 min/mile), 443 cal, 129 avg HR

Jul. 04, 2026 (Saturday) • Active Calories: 1204/3292 kcal • Steps: 28,613 (25.7 km) • Resting HR: 50 bpm • Tracked Activities: (none)

Sauna 7/7 days

#5 — Rktbay

gm, busy workday and typhoon passed by,delayed my workouts, but still consistent with the gym DAILY BREAKDOWN ==================

2026-06-29

2026-06-30

2026-07-01

2026-07-02

2026-07-03

2026-07-04

2026-07-05

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