Roll Call: July 27 - August 2, 2026

FIFTH AMONG HEROES: CURVECAP, THE ENDLESS STRIDER

From the fifth rank, a titan strides,
Whose steady heart in battle hides!
CurveCap, whose forty-four years defy,
With VO2 fifty, a war-cry nigh!

One hundred forty thousand steps he trod,
A marathon of earth, a path once trod,
His resting pulse at forty-nine,
A metronome of strength divine!

Seven thousand active calories marked his flame,
With swimming and cycling to earn his name,
He swam seven hundred sixty-eight strokes in the pool,
And spun indoors by his steady rule!

His sauna heat for six long days,
A forge of will in smoky haze,
Though fifth he stands, no slight he feels,
For in this host, his spirit heals!

FOURTH AMONG HEROES: JONES, THE RARESTONE COMPASS

Now Jones, the Rarestone Compass, hear,
Whose steady course dispels all fear!
Seventeen thousand steps each day,
He charts the path, he shows the way!

On Monday rest, he gathered might,
Then Tuesday's machines, a gleaming sight,
Chest press and rows with rest-pause sets,
A warrior's craft, no need for bets!

Wednesday legs—leg curls and press,
Adductors, abductors, no excess,
RDLs and extensions bold,
His sinews forged in iron's hold!

Friday free weights, incline press,
Pull-ups with dropsets to impress,
Then sprints on Sunday, five by four,
Four hundred meters, evermore!

Though fourth he ranks, his compass true,
Points east to glory, straight and new,
His rest-pause method, battle-sage,
A steady rock in war's fierce page!

THIRD AMONG HEROES: BATTMAN, THE GRIM CRUSADER

Behold Battman, from shadows deep,
Whose weighted toils make mountains weep!
Air bike calories, one hundred two,
In ten short minutes, fierce and true!

Full body workouts, ninety minutes long,
Four hundred thirty-nine calories strong,
Transformer squats, one forty-five,
With leg press sets that make stones dive!

Tuesday's torture—fifty squats bare,
Then weighted push-ups in the air,
Feet elevated, twenty pounds,
His chest a drum of thunder sounds!

Chin-ups weighted, five by three,
With hammer curls for armory,
Sled pushes, two-fifty pounds,
Sixty yards on battlegrounds!

Dead hangs for seventy-five seconds long,
Weighted V-ups to make foes song,
His pike push-ups, seven reps,
A grim crusader's battle steps!

Though third he stands, his war-cry bright,
With weighted dips and ring-pull might,
His heart rate low, his effort vast,
A fortress built to ever last!

SECOND AMONG HEROES: REKTDIOMEDES, THE GRAPPLING FURY

Now RektDiomedes, second in line,
Whose grappling arts are truly divine!
Twelve thousand steps, a daily march,
Then MMA, where strikes do parch!

One class with sparring, fists aflight,
One BJJ where rolls ignite,
Two hours of striking at his home,
A fury that no foe can roam!

Five sessions, twenty minutes each,
Toe-running by the pool's own reach,
Where water's edge became his track,
No rest for him, no turning back!

Thirty-five sets of lifting steel,
Each rep a vow, each set a seal,
His cardio and combat blend,
A warrior's cycle without end!

Though second, yet his name is feared,
Diomedes, whose spear was sheared
By none in Troy—so now his might,
In fitness fields, burns ever bright!

FIRST AMONG HEROES: SPENCER420, THE IRON PROPHET

And now the first, Spencer420,
Whose iron gospel none outgrow!
From Monday's press, one seventy-five,
He lifts the sky, he makes it thrive!

Push press to two-oh-five, a boast,
Then bench at two-twenty-five, a host,
Hyper crunches, seventy pounds,
With ring flows that astound the grounds!

Weighted pull-ups rose to ninety,
Paused shrugs at ninety, strong and plenty,
Rear flys that make the shoulders glow,
And cable rows in measured flow!

Tuesday's sprints—twenty miles per hour,
Three times he broke that tempest's power,
Box jumps at forty-eight inches high,
A leaping titan 'neath the sky!

Calf raises on the jump squat rack,
Tib raises that no knee can crack,
Slack block pistols, eyes shut tight,
Handstands in the fading light!

Thursday dips at one-forty-five,
Three reps that make the strongest strive,
Incline camber bench, one-eighty-five,
Ten reps where lesser men would dive!

Pullup-to-muscle-up flow,
Backward rolls in graceful show,
Forward rolls from muscle might,
A gymnast's soul in power's light!

Two days of rest—the first all year,
He earned that pause without a fear,
For in his wake, the iron bends,
And every battle, he transcends!

THE CLOSING CHORUS

So hail these five, this chosen band,
The finest from a thousand land!
From CurveCap's steps to Spencer's press,
They answer war's unending stress!

No shame in fifth, no slight in last,
For each has forged a shadow vast,
But Spencer420, the prophet crowned,
Whose iron and rings leave all spellbound!

Now march, ye five, to glory's gate,
With rhyming hearts and steady fate,
For fitness is the truest war,
And ye are its immortal corps!

The Rankings

1. Spencer420
2. RektDiomedes
3. Battman
4. Jones | Rarestone Compass
5. CurveCap

The Attestations

#1 — Spencer420

Monday Push and abs Strict military press 135-3, 155-3, 165-3, 170-3 Push press 175-2, 195-1, 205-1 Hyper bench side crunch 70-9, 9 Ring thing two sets of flow moves Bench 225-6,8 Face pull 2 sets with rope

Mon Jul 28 Weighted pull-ups 25-3, 45-3, 70-3, 90-1, 97.5-2.95, 47.5-9 Db shrugs sitting paused 90-13, 13.5 Rear shoulder fly machine as db rear fly 130-10+15-11, 10+12 Lat pulldown btn 100-10, 120-8 Cable row 11 plates-8, 8

Tues Legs Sprints top speed 6 sets, over 20mph 3 times, 20.8 mph best Box jump 44 in-3, 48 in-3, 4, 3 Calf raise on jump squat machine 125-8, 9, 8 Tib raise 60-15, 16 Slack block close eye balance then pistols -5 sets Handstand practice -5 sets

Thursday Push Dips 90-3, 125-1, 145-3 Incline camber neutral bar bench 185-8, 8, 10 Overhead tri rope 90-10, 110-5, 130-8, 8

Ring thing pull day Pullup to muscle up transition 8, 8 Backward roll 5, 7 Muscle up to Forward roll 6, Straddle fl rows

Saturday and Sunday recovery days First two days off from exercise all year haha

#2 — RektDiomedes

Alright gents!

Here's my attestation for this week ending Sunday August 2nd 2026:

-Averaged 12k steps per day -Did 1 MMA classes with sparring -Did 1 BJJ classes with rolling -Did lots of extra striking practice at house, roughly 2 hours total -Did 5 20 minute sessions of 'toe running' around my pool :) -Did 35 sets of lifting

#3 — Battman

I am Battman Sorry about the delay Monday July 27 Cardio air bike 10 minutes 102 calories av hr 101 max 112 Full body workout 1 hr 30 minutes 439 calories Av hr 90 max 114 Transformer bar front squat 105# 6 reps 125# 6 reps 145# 6 reps Leg pres 10-12 reps Kettlebell gorilla rows 8-10 reps each side 3 sets Reverse pec deck 10-12 reps 3 sets Cable rows 10-12 reps 3 sets + dropset Leg extension 10-12 reps 3 sets + dropset Tuesday Cardio air bike 15 minutes 178 calories av hr84 max121 Strength training 1 hr 50 minutes 384 calories av hr 85 max 120 50 body weight squats Superset-Weighted (20#) feet elevated (24”) push ups + weighted (20#) feet elevated (24”) inverted rows 14 reps each 2 sets Weighted (20#) chin ups 5 reps 3 sets Cross body dumbbell hammer curls 40# 20-25 reps 2 sets Seated dumbbell biceps curls 35# 5 reps 2 sets Rope handle cable tricep push down 80# 15 reps 2 sets Thursday Cardio Treadmill 12 minutes 25 calories av hr118 max 140 Core Training 1 hr 20 minutes 358 calories av hr69 max 99 50 body weight squats 75 second dead hang 2 sets Weighted (25#) hollow hold V ups 20 reps 2 sets Weighted (25#) Russian twists 35 reps 2 sets Sled push/ pull250# 60 yards total Decline leg raises 10-15 reps 2 sets Friday Cardio air bike 15 minutes 162 calories av hr 82 max 143 Strength training 1 hr 15 minutes 268 calories av hr 85 max 119 30 body weight squats Weighted dips 30# -8 reps, 30# -8 reps,45# 9 reps, body weight 12 reps Pike push ups 7 reps 2 sets, 5 reps 1 set Weighted (25#) still ring pull ups 5-8 reps 3 sets, body weight chin up 7 reps 1 set Cross body hammer curls 40# 24 reps 2 sets

#4 — Jones | Rarestone Compass

July 27 - Aug 2

Monday Rest day

Tuesday Upper body workout (machine focused)

Chest press machine (plates): 2 sets + rest pause set row machine (pin loaded): 2 sets + rest pause set Chest press machine (pin loaded) with neutral grip: 2 sets + rest pause set shrugs: 2 sets Shoulder press machine (pin loaded): 1 set + rest pause set Rear delt cable flys: 2 sets Cable overhead tricep extensions: 2 sets + rest pause set preacher curls ùachine: 2 Sets

Wednesday Leg day

Leg curls: 2 sets + RP set Leg extensions: 2 sets + RP set Hip Ad/Abductor machine superset: 2 sets Leg press: 2 sets RDL: 2 sets Ab machine: 2 sets

Thursday rest day

Friday Upper body workout (free weight focused)

Incline Bench press: 2 sets Pull ups: 2 sets + drop set shoulder press machine: 2 sets Machine row (upper back focused): 2 sets + RP set Chest fly machine: 1 set + RP set One arm Rear delt cable flys: 2 sets Cable pushdowns with bench: 2 sets + drop set Reverse cable curls: 2 sets + drop set

Saturday Cardio

Echo bike: 8 rounds of 10s on/20s off 20min of stair master

Sunday Cardio

5x 400m sprints/2min walk on 1.5% incline

Averaging around 17k steps/day

#5 — CurveCap

WEEKLY HEALTH ATTESTATION Week of July 26, 2026 through Aug. 1, 2026

WEEKLY SUMMARY ============= • Profile: 177.5 ± 3.5 lbs, 6'1", 44 y.o. • Active Calories: 7674 kcal total (1096 avg/day) • Steps: 140,726 total, 20,104 avg/day - 133.1 km total, 19.0 km avg/day • Resting HR: 49.0 ± 1.0 bpm, VO2 Max 50, Fitness Age 35

DAILY BREAKDOWN =============== Jul. 26, 2026 (Sunday) • Active Calories: 1430/3518 kcal • Steps: 31,528 (27.6 km) • Resting HR: 48 bpm • Tracked Activities: 1. Walking: 13.03 km, 2h 43min, 1165 cal

Jul. 27, 2026 (Monday) • Active Calories: 1008/3096 kcal • Steps: 26,529 (23.0 km) • Resting HR: 49 bpm • Tracked Activities: 1. Strength Training (bench press, push-ups, sit up, lateral raises, triceps extension, curls, rows, squats, deadlift): 1h 2min, 279 cal, 93 avg HR

Jul. 28, 2026 (Tuesday) • Active Calories: 931/3019 kcal • Steps: 10,902 (9.2 km) • Resting HR: 48 bpm • Tracked Activities: 1. Strength Training (triceps extension, curls, pull up, rows): 29min, 75 cal 2. Indoor Cycling: 47min, 537 cal, 140 avg HR

Jul. 29, 2026 (Wednesday) • Active Calories: 1094/3182 kcal • Steps: 20,051 (20.3 km) • Resting HR: 48 bpm • Tracked Activities: 1. Strength Training (bench press, push-ups, sit up, lateral raises, curls, rows, squats, deadlift): 1h 20min, 376 cal, 95 avg HR

Jul. 30, 2026 (Thursday) • Active Calories: 1139/3227 kcal • Steps: 3,758 (4.8 km) • Resting HR: 50 bpm • Tracked Activities: 1. Indoor Cycling: 1h 2min, 598 cal, 134 avg HR 2. Lap Swimming: 768 strokes, 1.60 km, 38min, 407 cal, 132 avg HR 3. Strength Training (bench press, sit up, curls, rows): 1h 25min, 320 cal, 87 avg HR

Jul. 31, 2026 (Friday) • Active Calories: 996/3084 kcal • Steps: 21,062 (19.6 km) • Resting HR: 50 bpm • Tracked Activities: 1. Indoor Rowing: 318 strokes, 15min, 111 cal, 110 avg HR

Aug. 01, 2026 (Saturday) • Active Calories: 1076/3164 kcal • Steps: 26,896 (28.6 km) • Resting HR: 50 bpm • Tracked Activities: (none)

Sauna: 6/7 days