Roll Call: July 20 - 26, 2026
THIRD AMONG HEROES: BATTMAN OF THE IRON HOURS
Four training days, each opened on the air bike's wheel,
Fifteen minutes of work before he turned to steel.
On Monday chest and back filled out the hour,
Then Tuesday's sled gave legs their share of power.
Three hundred fifty on the sled he drove,
Twelve meters, four hard runs across the floor he strove.
His grip read one hundred four upon the left,
One hundred one upon the right, with nothing left.
On Thursday came the chin-ups, ten pounds on the frame,
Then forty-five pound dips, two sets of ten, his claim.
Friday brought the core, the holds, the twists, the raise,
Four days of honest work deserve their proper praise.
Third in the roll, but never idle in the fight,
Battman kept the hours and finished them upright.
SECOND AMONG HEROES: CURVECAP OF THE MANY PATHS
Five strength sessions marked the submitted week,
With bench and rows and squats in every muscle's peak.
Two indoor rides, forty-nine and forty-seven minutes long,
Kept the cadence turning, steady, hard, and strong.
One point three kilometers moved through the pool,
Eight hundred two strokes kept the water cool.
A Friday jog ran two point eight kilometers in seventeen,
Then Saturday's long hike crossed thirteen point three seven clean.
Five hours fifteen on the trail he stayed,
One thousand six hundred forty-eight calories paid.
Seven days of sauna closed the record's page,
A broad week of training from the pool to the stage.
Second in the roll, with miles across the ground,
CurveCap took the many paths and made them count.
FIRST AMONG HEROES: REKTDIOMEDES, THE COMBAT LORD
Two MMA classes brought the sparring's test,
Two BJJ sessions put the grappling to the chest.
An extra open-mat hour kept the fighting close,
With striking practice at home where skill grows most.
Two runs of roughly two miles crossed the week,
Two toe-running sessions made the feet more quick.
Twenty minutes at a time upon the balls of feet,
Built the small control that makes a fighter fleet.
Thirty-five lifting sets added iron to the plan,
Thirteen thousand steps per day marked out the man.
The first among the three earned the highest place,
RektDiomedes led this week through combat's pace.
THE CLOSING CHORUS
Three warriors answered when the week was done,
With mats and hills and iron under summer sun.
The roll is set: RektDiomedes first in line,
CurveCap second, Battman third, their work recorded fine.
The Rankings
1. RektDiomedes
2. CurveCap
3. Battman
The Attestations
#1: RektDiomedes
Hey gents! Posting a day early this week :)
Here's my attestation for this week ending Sunday July 26th 2026:
-Did 2 MMA classes with sparring -Did 2 BJJ classes with rolling -Did one extra hour of sparring at open mats -Did lots of extra striking practice at house + utterly massive amounts of time geeking out on it on YT :) -Went running two days around 2 miles each, and then another two days I did 'toe running' in circles around my pool (like around it not in it I mean) where I just kind of run purely on the balls of my feet, to get better at that for combat sports... so again did that twice, for 20 min per session) -Did 35 sets of lifting -Averaged 13k steps per day
#2: CurveCap
Let's go!
WEEKLY HEALTH ATTESTATION Week of July 19, 2026 through July 25, 2026
WEEKLY SUMMARY ============= • Profile: 177.2 ± 2.4 lbs, 6'1", 44 y.o. • Active Calories: 7804 kcal total (1115 avg/day) • Steps: 122,736 total, 17,534 avg/day - 113.0 km total, 16.1 km avg/day • Resting HR: 48.1 ± 0.9 bpm, VO2 Max 50, Fitness Age 35
DAILY BREAKDOWN =============== Jul. 19, 2026 (Sunday) • Active Calories: 1225/3313 kcal • Steps: 27,353 (25.9 km) • Resting HR: 47 bpm • Tracked Activities: (none)
Jul. 20, 2026 (Monday) • Active Calories: 985/3073 kcal • Steps: 19,023 (16.0 km) • Resting HR: 47 bpm • Tracked Activities: 1. Strength Training (bench press, push-ups, sit up, lateral raises, curls, rows, squats, deadlift): 50min, 352 cal, 110 avg HR
Jul. 21, 2026 (Tuesday) • Active Calories: 1012/3100 kcal • Steps: 13,515 (11.4 km) • Resting HR: 49 bpm • Tracked Activities: 1. Strength Training (bench press, sit up, curls, rows): 27min, 69 cal 2. Indoor Cycling: 49min, 601 cal, 142 avg HR
Jul. 22, 2026 (Wednesday) • Active Calories: 995/3083 kcal • Steps: 19,562 (16.5 km) • Resting HR: 48 bpm • Tracked Activities: 1. Strength Training (bench press, push-ups, sit up, lateral raises, curls, rows, squats, deadlift): 59min, 355 cal, 104 avg HR
Jul. 23, 2026 (Thursday) • Active Calories: 1176/3264 kcal • Steps: 4,722 (5.2 km) • Resting HR: 49 bpm • Tracked Activities: 1. Indoor Cycling: 47min, 592 cal, 143 avg HR 2. Lap Swimming: 802 strokes, 1.30 km, 39min, 426 cal, 134 avg HR 3. Strength Training (curls, pull up, rows): 1h 21min, 297 cal, 84 avg HR
Jul. 24, 2026 (Friday) • Active Calories: 992/3080 kcal • Steps: 22,101 (21.0 km) • Resting HR: 49 bpm • Tracked Activities: 1. Strength Training (bench press, sit up, curls, triceps extension, pull up, rows): 1h 10min, 167 cal 2. Jog: 2.80 km, 17min, (10:06 min/mile), 213 cal, 137 avg HR
Jul. 25, 2026 (Saturday) • Active Calories: 1419/3507 kcal • Steps: 16,460 (17.0 km) • Resting HR: 48 bpm • Tracked Activities: 1. Hiking: 13.37 km, 5h 15min, 1648 cal, 111 avg HR
Sauna 7/7 days
#3: Battman
I am Battman. This was my week. Monday July 20 Cardio Air bike 15 minutes 163 calories av hr 166 max 177 Strength training 1 hr 7 minutes 279 calories av hr 93 max 108 Dumbbell chest press 30-40# 8-12 reps 3 sets +dropset Upright seated cable rows 8-10 reps 3 sets Lat pull down 140# 3 sets + dropset Dual handle Cable fly 10-12 reps 3 sets Bayesian cable bicep curls 50# 10-12 reps 3 sets Tuesday Cardio Air bike 15 minutes 197 calories av hr 147 max 166 Lower body workout 1 hr 11 minutes 338 calories av hr 94 max 145 50 body weight squats 25 goblet squats 30# 25 reps 3 sets Sled push 350# 12 meters 4 reps Incline weighted crunches 25# 12-14 reps 3 sets Grip strength Left hand 104# Right hand 101# Thursday Cardio air bike 15 minutes 178 calories av hr113 max 157 Strength training 1 hr 29 minutes 353 calories av hr 86 max 115 Superset Feet elevated (24”) push ups w/ feet elevated (24”) inverted rows 15 reps each 2 sets Weighted (10#) chin ups 5 reps 3 sets Weighted (45#) dips 10 reps 2 sets Laying biceps cable curls 100# 12 reps 2 sets Cross body dumbbell hammer curls 25-30 reps 2 sets Overhead dumbbell triceps press up 45# 10-15 reps 2 sets Friday Cardio air bike 15 minutes 152 calories av hr 86 max 100 Core training 1 hr 10 minutes 322 calories av hr85 max 100 Weighted (25#) incline crunches 12 reps 2 sets 50 body weight squats Weighted (22.5#) hollow hold V ups 20 reps 2 sets Weighted (22.5#) Russian twists 35 reps 2 sets Hanging leg raises 12-15 reps 2 sets