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Roll Call: July 13 – July 19, 2026

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Roll Call: July 13 - 19, 2026

FIFTH AMONG HEROES: RKTBAY

From distant shores where lesser warriors rest,
Comes Rktbay, who put his body to the test!
Ten thousand steps he marched on Monday's light,
Then Tuesday's iron called him to the fight.

With leg extension, fifty-two and five,
He made his quadriceps feel truly alive!
Leg press at one-forty, fourteen reps he drove,
While barbell deadlifts made his hamstrings rove.

On Wednesday's path, six thousand steps he trod,
On Thursday, seven thousand—praise the god!
On Friday, seven thousand more he strode,
Then Saturday, nine thousand on the road.

With lat pulldown at eighty-five to ninety,
His back grew wide and mighty, strong and flinty!
Assisted pull-ups, forty-three and three,
He built a warrior's V for all to see.

Though last among the five, no shame is here,
For Rktbay's steady spirit brings no fear!
A soldier true, who marches day by day,
In fitness battle, he has earned his way!

FOURTH AMONG HEROES: CURVECAP

Now rise, CurveCap, whose heart beats forty-seven,
A fitness age of thirty-five, by heaven!
With sixty-six thousand steps in seven days,
He carved his path through fitness' winding maze.

Twenty-two thousand steps on Saturday's glow,
Then Sunday, twenty-two thousand more to show!
He swam the lap pool, one-point-three-five k,
And burned four hundred twenty-seven cal away!

On indoor cycle, fifty minutes strong,
His heart rate one-thirty-eight the whole day long!
Then bench press, sit-ups, curls, and rows he pressed,
A warrior's body, truly put to test!

On Friday's jog, six-point-four-nine k he ran,
At eight-forty-six per mile—a mighty man!
Then strength again, his muscles wrought with fire,
His VO2 max at fifty-three—aspire!

Though Monday, Tuesday, Wednesday brought him rest,
His weekend fury burned with fiercer zest!
A sauna seven days, his body steamed,
CurveCap, the fourth, whose fitness brightly gleamed!

THIRD AMONG HEROES: BATTMAN

Now Battman rises, third upon the throne,
Whose air bike calories have surely grown!
One hundred thirteen on Monday's fiery breath,
Then lower body workout, facing death!

With banded leg press, six plates on the bar,
He drove ten reps, then twelve, and raised the war!
Sissy squats and hip thrusts, single-leg and true,
Deadlift at two-oh-six—his power grew!

On Tuesday, two-fifty-one calories burned,
With dips for sixty-eight—his glory earned!
One rep for every year of life he's seen,
A warrior's tribute, fierce and truly keen!

Inverted rows, feet thirty inches high,
With thirty pounds, he made the heavens cry!
Pike push-ups seven reps, then preacher curls,
A hero's strength that dazzles all the worlds!

On Thursday, leg press four-forty, twelve reps,
Then sissy squats that conquered all the steps!
Deadlift again, two-oh-six, five reps of might,
Then incline crunches, twenty-five pounds bright!

On Sunday, dead hang seventy-five seconds long,
Then sixty more—his grip was iron strong!
Kneeling cable crunches, one-eighty on the stack,
Battman, the third, who never turns his back!

SECOND AMONG HEROES: REKTDIOMEDES

Now RektDiomedes, second in the fray,
Whose martial spirit burns both night and day!
Two MMA classes with the sparring's roar,
Two BJJ sessions—blood and sweat and gore!

One extra hour at open mats he fought,
His grappling skills with every lesson bought!
Four days he ran, two miles each, with speed,
A warrior's heart, a true and noble steed!

Forty sets of lifting, heavy and profound,
His muscles sang with every iron sound!
Twelve thousand, five hundred steps each day he strode,
A fitness god upon the battle's road!

Extra striking practice at his home,
He never from the warrior's path would roam!
With fists of thunder and with legs of steel,
RektDiomedes makes his enemies feel

The wrath of one who trains with fire and might,
Whose every workout is a blazing light!
Second among the five, but first in heart,
His martial journey is a work of art!

FIRST AMONG HEROES: SPENCER420

Now Spencer420, the champion, takes the stage,
Whose lifting feats fill every epic page!
On Monday, flat camber bench he pressed,
Two-forty-five for three—he passed the test!

Then barrel fly press at fifty, eight reps true,
Ring dips at thirteen, twelve—his power grew!
Overhead rope tri, one-ten for nine,
Then dumbbell skulls, thirty pounds, a warrior's sign!

On Tuesday, ring pull-ups, twenty-five to start,
Then fifty-five, then eighty—master of his art!
One hundred pounds for chin-ups, one rep strong,
Then cable rows, nine plates, the whole day long!

On Wednesday, preacher curls at one-oh-five,
Then overhead tri cable, one-thirty—thrive!
Ab wheel standing, nine and eight reps done,
Then supinated blaster curls beneath the sun!

On Thursday, box jumps forty-nine point five,
Then sprints and machine squats that made him thrive!
Two-seventy-five on jump squats, banded too,
A warrior's legs, both powerful and true!

On Friday, dips at one-forty-five for two,
Then strict press one-fifty-five—his glory grew!
Db chest press at ninety, eight reps each,
Then chest fly dropset, one-ninety—out of reach!

On Sunday, Zercher pause squats, three-oh-oh,
Three hundred pounds, one rep—a mighty blow!
Then reverse lunges, one-seventy-five for six,
Spencer420, the champion, who never tricks!

THE CLOSING CHORUS

So five great warriors, ranked from last to first,
Have quenched their fitness battle's burning thirst!
From Rktbay's steady steps to Spencer's might,
They train each day and battle through the night!

CurveCap's endurance, Battman's iron soul,
RektDiomedes' combat makes him whole!
And Spencer420, the king upon the throne,
Whose lifting feats are legend, truly known!

Now march, oh heroes, to the fitness war,
And train until your bodies are no more!
For in the gym, the battlefield, the road,
You carry honor's everlasting load!

The oracle has spoken, hear the call:
Lift heavy, run with speed, and conquer all!
For in the end, when iron meets the bone,
The warrior's spirit stands, and stands alone!

The Rankings

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

The Attestations

#1 — Spencer420

Monday jul 13 Flat camber neutral bench 185-3, 225-1, 245-3, 235-3, 225-5 Incline barrel fly press 50-8, 7 Ring dips 13, 12 Overhead rope tri 90-6, 110-9, 8 db skull 30-11, 10 Facepull 30-10,12

Tuesday Pull Ring pull-ups 25-3, 55-3, 80-1, 100-1 Bar Chin up 100-1 Bar reg pull-ups 100-1 My normal wide grip spot 100-1.5 Cable row wide grip 9 plates-10, 11-6(start horsecocking it around), 13-6, 15-5 Btn lat pulldown paused 90-10, 120-8, 140-6

Wed Arms and core Preacher 105-6, 100-7, 95-8 Overhead tri cable 110-6, 130-8, 8 An wheel standing 9, 8 Double arm Supinated blaster curl 50-6, 45-8, 40-8 Side crunch hyper bench 70-9, 8 Lateral raise 35-8, 30-9 Hammer preacher curl 30-12, 9

Thursday Legs Long warmup treadmill max incline 10 mins Box jump 44-5, 48 in-3, 49.5 in-3, 3 Sprints 4 double lengths Machine jump squats superset banded jumps 275-4, 4 + 5, 6

Friday Push Dips 90-3, 115-1, 145-2.5, 135-3 Mil strict press 135-3, 155-3, 3 Db chest press 90-8, 7 Chest fly machine drop set 190, 150, 110-6,6, 6

Saturday Recovery day

Sunday Legs Zercher pause squat 205-3, 230-1, 250-1, 270-1, 290-1, 300-1, 1, 295-1 Reverse lunge 155-6, 175-6, 195- Tib raise 40-26, 65-9 Calf raise leg press 270-15+210-12

#2 — RektDiomedes

Okay ya'll!

Here's my attestation for this week ending Sunday July 19th 2026:

-Did 2 MMA classes with sparring -Did 2 BJJ classes with rolling -Did one extra hour of sparring at open mats -Went running 4 days around 2 miles each -Did 40 sets of lifting -Averaged 12.5k steps per day -Did some extra striking practice at house

#3 — Battman

I am Battman Monday July 13 Cardio Air bike 10 minutes 113 calories Av hr 128 max 158 Lower body workout 1 hr 53 minutes 586 calories Av hr 94 max 128 Banded Leg press 6 plates total 10-12 reps 3 sets Sissy squats 12 reps 3 sets Weighted single leg hip thrust 10 reps 3 sets Deadlift 206# 3 reps 1 set 8 reps 1 set dropset 156# 12 reps Hollow hold weighted V ups 25 reps 2 sets Weighted Russian twists 40 reps 2 sets Tuesday Cardio air bike 15 minutes 251 calories av hr 155 max 168 Strength training 1 hr 26 minutes 312 calories av hr 90 max112 50 body weight squats Dips 3 sets 68 total 1 for each year! Feet elevated (30”) weighted (30#) inverted rows 14 reps 2 sets Pike push ups 7 reps 2 sets Preacher curls w/ EZbar 65# 9 reps 2 sets Single arm triceps push down 40# 15 reps 2 sets Thursday Cardio air bike 16 minutes 194 calories av hr107 max 156 Lower body training 1 hr 12 minutes av hr 89 max 124 50 body weight squats Banded leg press 440# 12 reps 2 sets Sissy squat 3 sets Single leg hip thrust 2 sets each leg Dead lift 206# 5 reps 2 sets Incline crunches 25# 12 reps 2 sets Friday Cardio air bike15 minutes 161 calories av hr 143 max 160 Strength training 1 hr 24 minutes 298 calories av hr 87 max 103 50 body weight squats Chin ups 8-10 reps 3 sets Pike push ups 6-8 reps 3 sets Feet elevated (24”) inverted rows 14-18 reps 3 sets Cross body hammer curls 35# 25-30 reps 3 sets Rope handle triceps push down 100#12-15 reps 2 sets Sunday Cardio air bike15 minutes 72 calories av hr 75 Dead hang 75 seconds 1st rep, 60 seconds 2nd rep. Hook grip assist dead hang 120 seconds Kneeling cable crunches 180# 10 reps 2 sets

#4 — CurveCap

I'll keep attesting until I get my block reward

WEEKLY HEALTH ATTESTATION Week of July 12, 2026 through July 18, 2026

WEEKLY SUMMARY ============= • Profile: 174.8 ± 2.0 lbs, 6'1", 44 y.o. • Active Calories: 4306 kcal total (615 avg/day) • Steps: 66,018 total, 9,431 avg/day - 63.9 km total, 9.1 km avg/day • Resting HR: 47.3 ± 0.5 bpm, VO2 Max 53, Fitness Age 35

DAILY BREAKDOWN =============== Jul. 12, 2026 (Sunday) • Active Calories: 905/2993 kcal • Steps: 22,286 (18.8 km) • Resting HR: 47 bpm • Tracked Activities: 1. Strength Training (bench press, triceps extension): 27min, 87 cal

Jul. 13, 2026 (Monday) • Active Calories: 0/0 kcal • Steps: 0 (0.0 km) • Resting HR: 0 bpm • Tracked Activities: (none)

Jul. 14, 2026 (Tuesday) • Active Calories: 0/0 kcal • Steps: 0 (0.0 km) • Resting HR: 0 bpm • Tracked Activities: (none)

Jul. 15, 2026 (Wednesday) • Active Calories: 0/0 kcal • Steps: 0 (0.0 km) • Resting HR: 0 bpm • Tracked Activities: (none)

Jul. 16, 2026 (Thursday) • Active Calories: 1096/3184 kcal • Steps: 3,751 (4.5 km) • Resting HR: 48 bpm • Tracked Activities: 1. Indoor Cycling: 50min, 578 cal, 138 avg HR 2. Lap Swimming: 767 strokes, 1.35 km, 38min, 427 cal, 135 avg HR 3. Strength Training (bench press, sit up, curls, rows): 1h 21min, 274 cal, 82 avg HR

Jul. 17, 2026 (Friday) • Active Calories: 1207/3295 kcal • Steps: 17,779 (17.7 km) • Resting HR: 47 bpm • Tracked Activities: 1. Jog: 6.49 km, 35min, (8:46 min/mile), 459 cal, 148 avg HR 2. Strength Training (sit up, curls, rows): 27min, 139 cal, 95 avg HR 3. Jog: 1.42 km, 8min, (9:43 min/mile), 105 cal, 137 avg HR

Jul. 18, 2026 (Saturday) • Active Calories: 1098/3186 kcal • Steps: 22,202 (23.0 km) • Resting HR: 47 bpm • Tracked Activities: (none)

Sauna 7/7 days

#5 — Rktbay

gm DAILY BREAKDOWN ==================

2026-07-13

2026-07-14

2026-07-15

2026-07-16

2026-07-17

2026-07-18

2026-07-19

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