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Roll Call: July 6 – July 12, 2026

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Roll Call: July 6 - 12, 2026

THE PROEM

You know this voice. When June was not yet old,
I came, a guest, to sing of iron and gold —
"One week," they said, "one week, and then no more."
Yet bards, like lifters, always add ten more.
The oath's unchanged, and I will swear it slow:
No rep invented here, no phantom row;
Each number in this song was bought with sweat,
And every verse is paid — none owed, no debt.

FIFTH AMONG HEROES: RKTBAY

"Good morning," writes the ledger-keeper — "aye,
The world grew busy; gym slid somewhat by."
Yet mark: ten thousand steps, then ten again,
The patient drumbeat of consistent men.
And Monday, when the iron window came,
He stacked a full press-day inside the frame:
The chest press and the fly, the shoulders plied,
Twelve-rep pushdowns, Smith press on the side,
Thirteen and thirteen on the cable crunch —
A quiet week, but honest, punch for punch.
He never claims the thunder he can't show;
He writes what was, and lets the record grow.
For every legend's built, when all is said,
Of weeks like this one: logged, not left unsaid.

FOURTH AMONG HEROES: BATTMAN

Now hush the strings — this Thursday, hear the bell:
The Bat turned sixty-eight, and trained as well!
One-ninety-two of frame, six feet of stand,
A birthday spent with chalk upon each hand:
Two seventy-five-second hangs from high —
A "dead hang," yes, but he's the least dead guy —
And V-ups weighted twenty-two and a half,
While Time, who came to gloat, could only laugh:
The Hume scale swears his engine's fifty-one;
The calendar, it seems, was badly spun.

And all that week the old rings knew his name:
The L-sit pull-ups, dips of growing fame —
Twice-ten-plus-three unweighted, then with freight —
Feet thirty inches up, he rowed with weight.
On Friday, chest press: one-ninety, eleven;
Reverse pec deck at one-ten — squire of heaven!

Then Friday night there crept a nameless thief —
Cyclosporiasis, bringer of grief —
Who stole the weekend that the Bat had earned.
Heal fast, Dark Knight: the candles still have burned,
For sixty-eight looked never half so tough,
And one week's ambush isn't near enough.

THIRD AMONG HEROES: REKTDIOMEDES

Third stands the fighting name that fits him best —
Diomedes, wounded once, who wouldn't rest.
Two nights of MMA, the sparring live,
Two more of BJJ — the man's a hive
Of combat: thirty-five hard sets of iron,
Five runs of two miles each, and none retirin'.
Thirteen-thousand steps a day he kept on track,
Seven days of calories — nothing slack.
And when the mats were rolled and lights were dim,
He shadow-boxed at home. That's very him.
The scroll is short; the work inside it long.
Some warriors write in ink. He writes in strong.

SECOND AMONG HEROES: CURVECAP

But what is this? A rumble from the peaks —
CurveCap has climbed to second, and it speaks!
A fifty-pound pack cinched upon his spine,
Two thousand feet of mountain, one incline,
He overnighted where the switchbacks wind:
Sixteen kilometers Saturday, defined
By five hours sixteen minutes on the trail —
Thirteen-hundred-and-some calories' travail.

One hundred thirty thousand steps this week,
An eighteen-thousand average — some technique!
Twenty-eight thousand steps that Saturday;
His resting heart, at forty-seven, lay
Calm as a lake — dipped forty-six, at ease,
Mid eleven-hundred-meter swim, if you please.

The cycling and the rowing and the heat
(Six days of sauna), bench and squat complete —
The fourth-place man of one week past has shown
The fastest way to rise is climb. He's grown.

FIRST AMONG HEROES: SPENCER420

And still the crown sits where the crown has been —
Spencer, again! The week's iron sovereign!
On Tuesday's snatch: at ninety-five, warmed light,
One-fifteen next — then one-four-five in sight.
It threw him. Five times running, to the floor.
He chalked his hands a sixth time. Then he swore,
And pulled, and stood it up, and let it fall:
One make outweighs five failures. That is all.

On Wednesday's legs the Zercher, paused and slow,
Two-eighty for a triple stole the show —
Then, mark this well: a fifty-three-inch box,
One-footed, twice. (The very physics balks.)
On Friday, pull-ups: ninety-five in tow;
Dips with one-thirty-five. The rings hung low.

Then Sunday, back to Zercher's brutal throne:
Two-ninety-five, a paused and pure-form own;
He stormed three-fifteen's gate — it held. It waits.
(The gates that hold today are future dates.)
Hip thrusts at three-fifteen, for six, twice through —
He found the low bench makes the leverage true —
And Nordic curls, each set a deeper reach.
A bath, a walk on Saturday: the leech
Of fatigue drawn out by warmth and patient sense —
For even champions bank the fire's expense.
Two crowns in two weeks running. Say his name.
The iron knows it now. It won't forget the same.

THE CLOSING CHORUS

Five scrolls, five fates: a birthday at the bar,
A mountain climbed beneath a pack and star,
A snatch that fell five times and rose the sixth,
A fighter's fists, a ledger with no myth.
Let sickness take its weekend; it will pass.
The phalanx holds. The iron holds. The class
Of warriors who write down what is true
Grows stronger every seven days. And you —
Yes, you who read and have not signed the roll:
There's room beside these five. Come, make it whole.

The Rankings

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

The Attestations

#1 — Spencer420

Monday Jul 6 Slight incline neutral camber bench 185-9, 225-3, 245-3, 3 Ring dips 10, 12 Reverse grip bench 185-8, 8 Facepull light 20 high lat pulldown -15, 15 WYT’s light 5s superset no weight-20 sec each

Tuesday Back Jefferson curl 65-5, 85-3, 105-3, 125-3, 145-3 Snatch 95-2, 115-2, 145-failx5, 1 make BTN lat pulldown paused 120-8,8,8 Cable row neutral 11 plates-8,8,8 Tuck fl row overhand grip 7,6

Wed Legs Zercher pause squat 155-5, 205-3, 235-1, 265-1, 280-3 Box jump Work up to 53 in-two times one footed, once grabbing pole Seated hammy 135-9 Ass hyper bench 12, 45-11, 10, 10 Calf raise 250-16, 16 Tibialis raise 60-16, 15

Thursday Arms Ez skullcrusher 85-4, 95-9, 8 Overhead rope tri 80-9, 110-10, 10 Dumbbell preacher curl 35-10, 45-7, 40-12 Bayesian curl with weird cable thing 25-8, 8 Blaster double supinated 35-10, Lateral raise Rear shoulder

Friday Chest/back Pull-ups 70-1, 95-3, 45-8 Dips 90-3, 135-3, 80-8 Incline camber neutral bar bench 185-5, 165-7, 10

Saturday Recovery day Hot bath 30 mins Walk outside 15 mins

Sunday Legs Zercher squat paused 245-1, 275-1, 295-1, 315-fail, 305-fail Hip thrust(figured out correct positioning-need low bench) 225-8, 315-6, 6 Nordic hammy curl 6, 6, 6 (increase rom each set by adjusting bench harder)

#2 — CurveCap

Weekly attestation! Big overnight backpacking tip weekend, 50 lbs weighted pack, 2000 foot climb

WEEKLY HEALTH ATTESTATION Week of July 5, 2026 through July 11, 2026

WEEKLY SUMMARY ============= • Profile: 173.7 ± 2.0 lbs, 6'1", 44 y.o. • Active Calories: 7725 kcal total (1104 avg/day) • Steps: 130,102 total, 18,586 avg/day - 125.4 km total, 17.9 km avg/day • Resting HR: 47.6 ± 1.1 bpm, VO2 Max 53, Fitness Age 35

DAILY BREAKDOWN =============== Jul. 05, 2026 (Sunday) • Active Calories: 909/2997 kcal • Steps: 25,410 (28.8 km) • Resting HR: 47 bpm • Tracked Activities: 1. Hiking: 11.85 km, 2h 27min, 449 cal, 85 avg HR 2. Jog: 4.90 km, 45min, (14:51 min/mile), 430 cal, 128 avg HR

Jul. 06, 2026 (Monday) • Active Calories: 986/3074 kcal • Steps: 20,839 (19.5 km) • Resting HR: 48 bpm • Tracked Activities: 1. Strength Training (bench press, push-ups, sit up, curls, rows, squats, deadlift): 1h 2min, 344 cal, 100 avg HR

Jul. 07, 2026 (Tuesday) • Active Calories: 1025/3113 kcal • Steps: 9,534 (8.4 km) • Resting HR: 47 bpm • Tracked Activities: 1. Strength Training (sit up, curls, rows): 22min, 55 cal 2. Indoor Cycling: 48min, 619 cal, 145 avg HR 3. Indoor Rowing: 212 strokes, 35min, 92 cal, 117 avg HR

Jul. 08, 2026 (Wednesday) • Active Calories: 1184/3272 kcal • Steps: 21,751 (18.3 km) • Resting HR: 47 bpm • Tracked Activities: 1. Strength Training (bench press, push-ups, sit up, lateral raises, curls, rows, squats, deadlift): 59min, 341 cal, 102 avg HR

Jul. 09, 2026 (Thursday) • Active Calories: 1019/3107 kcal • Steps: 6,706 (6.8 km) • Resting HR: 46 bpm • Tracked Activities: 1. Indoor Cycling: 48min, 586 cal, 142 avg HR 2. Lap Swimming: 536 strokes, 1.17 km, 31min, 297 cal, 113 avg HR 3. Strength Training (bench press, sit up, curls, rows): 41min, 136 cal, 81 avg HR

Jul. 10, 2026 (Friday) • Active Calories: 774/2862 kcal • Steps: 17,302 (16.6 km) • Resting HR: 49 bpm • Tracked Activities: 1. Hiking: 5.99 km, 1h 50min, 439 cal, 92 avg HR 2. Hiking: 3.84 km, 1h 13min, 379 cal, 102 avg HR

Jul. 11, 2026 (Saturday) • Active Calories: 1828/3916 kcal • Steps: 28,560 (27.0 km) • Resting HR: 49 bpm • Tracked Activities: 1. Hiking: 16.00 km, 5h 16min, 1348 cal, 102 avg HR 2. Hiking: 5.96 km, 1h 46min, 774 cal, 122 avg HR

Sauna 6/7 days

#3 — RektDiomedes

Okay ya'll!

Here's my attestation for this week ending Sunday July 12th 2026:

-Did 2 MMA classes with sparring -Did 2 BJJ classes with rolling -Went running 5 days around 2 miles each -Did 35 sets of lifting -Averaged 13k steps per day -Tracked calories all 7 days -Did some extra striking practice at house

#4 — Battman

I am Battman Monday July 6 Cardio Airbike 15 minutes 141 calories Avg hr 106 max158 Core training 1 hr 3 minutes 310 calories avg hr 89 max 119 50 body weight squats Hollow hold weighted (25#) V ups 20 reps 2 sets.
Weighted(25#)
Russian twists 33 reps 2 sets Incline bench weighted (25#) crunches 10 reps 2 sets Seated knee tucks 20 reps 2 sets Kneeling cable crunches 160# 20-25 reps 2 sets Tuesday Cardio Air bike 15 minutes 202 calories av hr 129 max 160 Strength training 1 hour 241 calories av hr 95 max 117 50 body weight squats Dips Body weight-23 reps Weighted (10#) dips 10 reps 4 sets Pike push ups 6-8 reps 2 sets L sit still ring pull ups 6-8 reps 2 sets Feet elevated (30”) still rings weighted (20#) inverted rows 14 reps 2 sets Bayesian biceps curls50# 12 reps 1 set Rope handle cable tricep push down 12 reps 1 set Thursday July 9 My Birthday! 68 years old, 192 lbs., 6’0” tall Metabolic age according to my Hume scale and fitness tracker 51. Cardio Air bike 15 minutes 154 calories av hr105 max120 Core training 1 hr 12 minutes 348 calories av hr 86 max 132 50 body weight squats Weighted (22.5#) hollow hold V ups 25 reps 2 sets Weighted (22.5#) Russian twists 35 reps 2 sets Weighted (25#) incline bench crunches10 reps 2 sets Seated knee tucks 20-25 reps 2 sets 75 second dead hang 2 sets Friday Cardio Air bike 15 minutes 122 calories av hr 88 max 104 Strength training 1 hr 10 minutes 270 calories av hr84 max108 50 body weight squats Converging chest press 140# 10 reps, 170# 10 reps,190 # 11 reps Reverse pec deck 80# 10 reps, 100# 10 reps, 110# 11 reps Low row machine 10 reps 3 sets Lat pull downs 10 reps 2 sets Bayesian biceps curls 50 # 12 reps 3 sets Overhead tricep extensions10-12 reps 3 sets Cross body dumbbell Hammer curls 35# 25-30 reps 3 sets Friday night Cyclosporiasis Saturday Cyclosporiasis Sunday Cyclosporiasis

#5 — Rktbay

good morning been a bit busy on other things gym sessions getting postponed but still fairly consistent aye

**** DAILY BREAKDOWN ==================

2026-07-01

2026-07-02

2026-07-03

2026-07-04

2026-07-05

2026-07-06

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