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CHASE TRUSNOVEC
11-15-2009, 11:25 PM
Squat and Deadlift Day!!

Squats - add inzer trx straps up
255 x 1
435 x 1
525 x 1
615 x 1
670 x 1 PRAISE GOD!! with knee wraps, also very high hehehe
670 x 2 THANK YOU JESUS!!! second one was close

Deadlifts - inzer trx straps up
225 x 1
315 x 1
405 x 1
495 x 1
545 x 1
585 x 1 Thank you Jesus!!

Pause Squats
395 x 4
395 x 4 ALL GLORY TO GOD!!!

Hack Squats
2 plates x 3 sets of 10

Leg Extentions
2 plates + 10 for 2 sets of 15
2 plates + 10 for 2 sets of 20

Calves
2 plates + 10 x 3 sets of 10

20 minutes of walk runs

THANK YOU JESUS FOR LOVING ME!!

john bernor
11-16-2009, 02:05 PM
great work brother,,great training with you as always,,love ya

rob spitzner
11-17-2009, 10:45 AM
looking strong chase!

CHASE TRUSNOVEC
11-18-2009, 11:21 PM
Thanks my brothas!!! Luv you guys!!!

Raw Bench Night

Close Grip
315 x 4
315 x 5 PRAISE GOD!!!

Incline Dumbell Bench
85's x 10
same x 10
same x 17 THANK YOU JESUS!!!

Seated Barbell Military Press
195 x 10?

Comp Grip
305 x 3 - THANK YOU JESUS!!

Pec Deck Flyes
3 sets of 10

Tate Presses
60's x 8
same x 7

20 minutes on the bike

ALL GLORY TO JESUS FOREVER!!!!!!

CHASE TRUSNOVEC
11-20-2009, 09:01 PM
Shirt Bench Night!!

Shirt Bench
135 x 10
185 x 1
225 x 1
275 x 1
add a 2 board
315 x 1
365 x 1
405 x miss Praise God
add single ply rage x
515 x 3 THANK YOU JESUS!!! miss on the fourth
515 x 4 ALL GLORY TO GOD!! missed on the fifth

Board work to a 3 board
345 x 8 JESUS IS AMAZING!!!

CHASE TRUSNOVEC
11-21-2009, 06:20 PM
Squat and Deadlift Day

Squat - add inzer trx
straps up
255 x 1
435 x 1
525 x 1
615 x 1
665 x 1 with knee wraps
705 x 1 thank you JESUS!! with knee wraps
735 x 1 ALL GLORY TO GOD!! with knee wraps

Deadlift - add inzer trx
225 x 1
315 x 1
405 x 1
495 x 1
555 x 3 PRAISE GOD!!

Pause Squats
315 x 10

Hack Squats
2 plates + 10 x 3 sets of 10

Chest Supported Row
3 plates + 30 x 2 sets of 10 then a set of 9

Wide Grip Pulldowns
3 plates x 3 sets of 13

Leg Extentions
2 plates + 20 x 15

Leg Curls
2 plates + 20 x 20

15 minutes with the prowler


phhhhhwwwwwww...a long but great day!!! PRAISE GOD ALMIGHTY!!!

john bernor
11-21-2009, 06:24 PM
awesome work today brother,,great training with you as always and amazing squatting,,maybe for your next meet a 800 single ply squat at 220,,GOD WILLING

CHASE TRUSNOVEC
11-28-2009, 08:53 PM
thanks jonny, always awesome training with you!!! God Willing my friend :)

Raw Bench Day

Close Grip
275 x 8 PRAISE GOD!!
275 x 11 THANK YOU JESUS!!!

Incline Dumbell Bench
100's x 3 sets of i cant remember the reps

Seated Military
195 x 11?

Comp Grip - to a 2 board with choked blues under the bench
275 x 7 ALL GLORY TO GOD!!!

Pec Deck Flys
?? x 3 sets of 12

Side Laterals
20's x 3 sets of 10

Tate Extentions
65's x 10
70's x 10
70's x 6


Shirt Bench Day
135 x 10
185 x 2
225 x 1
275 x 1
315 x 1 to a 2 board
365 x 1 to a 2 board
add inzer rage x single ply
1 board
495 x 1
545 x 1
585 x 1 PRAISE GOD!!!

Board work done to a 3 board
365 x 11 ALL GLORY TO JESUS CHRIST!!!


Deadlift and upper back day

Deadlift - with blues stretched across platform
135 x 1
225 x 1
add inzer trx
315 x 1
405 x miss THANK YOU JESUS FOR HUMBLING ME!!
365 x 1
405 x 1 PRAISE GOD!!

T-Bar Rows
3 plates x 5 sets of 10

Wide Grip Pulldowns
3 plates x 12
4 plates x 4 sets of 10

Bi's
Abs

15 minutes of cardio

THANK YOU JESUS!!!

john bernor
11-28-2009, 10:56 PM
your deads looked great,,c u in am,,GOD BLESS

CHASE TRUSNOVEC
12-08-2009, 01:17 AM
Thanks Johnny!!! love ya brotha!! God Bless!!

Raw Bench Day

Close Grip Bench
135 x 10
185 x 3
225 x 1
275 x 1
285 x 6
285 x 9 PRAISE GOD!!!

Incline Dumbell Press
110's x 5
same
80's x 20 ALL GLORY TO GOD!!!

Seated Military Press
205 x ??

Comp Grip Carpet Presses with blue bands choked under the bench
cant remember what i did, I have to be better about posting!!!!

20 minutes of cardio

Shirt Bench Day
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1 JESUS IS AMAZING!!!
405 x 1 to a 2 board
add inzer rage x single ply
495 x 1
545 x 1 JESUS IS KING!! this touched

3 board work
375 x 6 THANK YOU JESUS!!!

Flat dumbell Flyes
3 sets of 10

Side Laterals
3 sets of 10

Squat Day

Squats - add inzer trx with straps up
255 x 1
345 x 1
435 x 1
525 x 1
615 x 1
705 x 1 THANK YOU JESUS!!
705 x 1 GOD IS GREAT!!!!

Pause Squats
325 x 10

Hack Squats
2 plates x 1 set of 15

Leg Extentions
3 sets of 15

Leg Curls
3 sets of 15

john bernor
12-08-2009, 09:38 PM
cant wait to see you give God all the Glory on the platform sat

CHASE TRUSNOVEC
12-20-2009, 11:52 PM
Meet Day - all done single ply, 220

Squat
675 PRAISE GOD!!!!

Bench
545 THANK YOU JESUS!!!

Deadlift
525
560
580 ALL GLORY TO GOD!!!

Thank you Jesus for a great day!!! Thank you always to John and Domingo for your love anD support!!!! Thanks to all the guys at the gym for your support as always!!!


Bench Day

Close Grip
135 x 10
185 x 3
225 x 1
275 x 1
305 x 6? PRAISE GOD!!!

Decline Bench
265 x 16 THANK YOU JESUS!!!

Machine Military Press
2 plates + 25 x 20

Comp Grip - blue bands tied under bench, 25 pounds seperating dumbells, all paused
135 x 3
185 x 1
205 x 10 JESUS IS AMAZING!!!

Machine Chest Press
130 x 2 sets of 15

Side Laterals
30's x 3 sets

Deadlifts - add single ply trx

Coan/Phillipi Routine
135 x 10
225 x 3
315 x 1
405 x 1
475 x 2 PRAISE GOD!!!
385 x 8 sets of 3 with 90 seconds rest

Chest Supported Rows
3 plates x 5 sets of 10
Wide Grip Pulldowns
2 plates x 5 sets of 10

Bi's

Squat Day

Squats - add single ply trx
255 x 1
345 x 1
435 x 1
525 x 1
575 x 5 THANK YOU JESUS!!!

CHASE TRUSNOVEC
12-31-2009, 03:58 AM
Top End Day

3 board work
405 x 6 PRAISE GOD!!!

T-Bar Rows
3 plates + 10 x 3 sets of 10

Close Grip Pulldowns
3 sets of 10 - cant remember the weight

Raw Bench Day
Close Grip
135 x 10
185 x 3
225 x 1
275 x 1
315 x 6 THANK YOU JESUS!!!

Decline Bench
275 x 20 PRAISE GOD!!!

Seated Military Press
185 x 17 JESUS IS KING!!!

Comp Grip - done with doubled mini's paused
135 x 1
185 x 1
225 x 1
255 x ??? PRAISE GOD!!! gotta start bringin a note pad lol

Flat Dumbell Flies
2 sets of 12 with 55's

Barbell Extentions to the chin
3 sets of 6 with 185 THANK YOU JESUS!!!


Squat Day

Squats - add inzer 3 ply briefs
255 x 1
345 x 1
435 x 1
525 x 1
add inzer leviathan, straps down
615 x 1
705 x 1 JESUS DIED FOR ME!!!
800 x 1 JESUS ROSE FOR ME!!!

Pause Squats
255 x 3
345 x 1
375 x 10 ALL GLORY TO GOD!!!

Hack Squats - paused
2 plates + 35 x 15

Leg Extentions
145 x 15 x 2 sets

Leg Curls
125 x 15 x 2 sets

Cardio

I LOVE YOU JESUS!!!!

rob spitzner
12-31-2009, 08:12 AM
amazing chase! RIP IT!!!!!!!!!!

CHASE TRUSNOVEC
01-05-2010, 01:05 AM
lol thanks rob!

Shirt Bench Day
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1 to a 2 board
405 x 1 to a 2 board
add inzer phenom
495 x 1
585 x 1
635 x miss PRAISE GOD!
635 x 1 THANK YOU JESUS!!

Board Work
405 x 4 to a 3 board JESUS IS KING!!!

Deadlift Day

Deadlifts - add inzer trx
225 x 1
315 x 1
405 x 1
500 x 2 THANK YOU JESUS!!
500 x 1
405 x 8 sets of 2 with 90 seconds rest

Machine Rows
5 sets of 10

Neutral Grip Pulldowns
5 sets of 10

Abs and Cardio

Raw Bench Day

Close Grip
135 x 5
185 x 2
225 x 1
275 x 1
295 x 1
325 x 5 ALL GLORY TO GOD!!
325 x 7 THANK YOU JESUS!!!

Flat Dumbell Press - paused
100's x 10
same
same x 17 GOD IS GREAT!!!

Seated Barbell Military Press
195 x 14

Comp Grip - done with doubled mini's and monsters to a manpon
135 x 1
185 x 1
205 x 4 PRAISE GOD!!!

Extentions - 1 minute rest in between sets
195 x 6
same x 5
same x 3

Side Laterals
Flyes

JESUS IS THE KING!!!

CHASE TRUSNOVEC
01-05-2010, 10:57 PM
Squat Night!!!

Squats - add inzer briefs
255 x 1
345 x 1
435 x 1
525 x 1
add inzer leviathan
615 x 1
705 x 1
800 x 2 PRAISE GOD!!!
800 x 3 THANK YOU JESUS!!!

Pause Squats
255 x 1
325 x 1
385 x 5 ALL GLORY TO GOD!!

Hack Squats - paused
190 x 15 PRAISE GOD!!

Leg Extentions
Leg Curls

I love you Jesus!!!

rob spitzner
01-08-2010, 08:27 AM
yeah chase awesome squatting!!! it must have been so crazy i can tell because all your gear was thrown all over the place!!!:tuttut: bench strength is taking off to!!!

CHASE TRUSNOVEC
01-10-2010, 12:06 PM
thanks robby!!! your trainin is lookin great too, youre puttin in some serious work! sorry for being a mess, and ummmmm farting all the time lol God Bless, luv ya brotha!!

Deadlifts

done on the jumpstretch with doubled mini's
no belt
135 x 1
225 x 1
315 x 1
405 x 1
405 x 1 PRAISE GOD!!!
425 x 1 ALL GLORY TO GOD!!!
455 x miss THANK YOU JESUS!!

Shirt Bench Day
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
385 x 1 to a 3 board
add inzer phenom - 3 ply (thank you bobby!!!)
all done to a 2 board
495 x 1
585 x 1
635 x 1 THANK YOU JESUS!!!
635 x 2 PRAISE GOD!!!

Board work - done to a 3 board
335 x 15 JESUS DOES IT, I DONT!!

CHASE TRUSNOVEC
01-11-2010, 10:41 PM
Raw Bench Day!

Comp Grip - done with doubled monsters
135 x 5
185 x 2
225 x 1
275 x 1
315 x miss
315 x 1 PRAISE GOD!!!!

Flat Dumbell Bench
120's x 7
same
120's x 16 THANK YOU JESUS!!!

Seated Military Press
205 x 14? ALL GLORY TO GOD!!!

Close Grip Bench - paused
135 x 2
185 x 2
225 x 2
275 x 9 GOD GETS THE GLORY!!!

Flat Flys
65's x2 sets of 15

Side Laterals

JESUS IS KING!!!

CHASE TRUSNOVEC
01-14-2010, 05:28 AM
Deadlift Day!!

Deadlifts - add inzer trx
225 x 1
335 x 1
425 x 1
525 x 2 PRAISE GOD!!!
435 x 6 sets of 2 THANK YOU JESUS!!

Chest Supported Rows
3 plates + 25 x 3 sets of 10

Behind the Neck Pulldowns
3 sets of 12

ALL GLORY TO GOD!!!

rob spitzner
01-14-2010, 09:05 PM
thanks for letting me borrow them ski's you'll be the first to hear from me if i make down alive:eek:

CHASE TRUSNOVEC
01-16-2010, 08:12 PM
lol i hope and pray you do my friend!!!!!

Squat Day!!

Squats - add 3 ply inzer briefs
270 x 1
470 x 1
560 x 1
add inzer leviathan
650 x 1
740 x 1
830 x 1
880 x 1 PRAISE GOD!!!

Pause Squats
395 x 10 THANK YOU JESUS!!!

Hack Squats - paused
4 plates x 10

Leg Extentions
Leg Curls
Cardio
Abs

PRAISE GOD!!!!

CHASE TRUSNOVEC
01-23-2010, 03:30 PM
Raw Bench Day

Close Grip
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
325 x 6 THANK YOU JESUS!!

Dumbell Floor Presses
120's x 8
same
120's x 13 PRAISE GOD!!!

Seated Barbell Military's
215 x ??

Comp Grip - done to a manpon
275 x 17 JESUS IS KING!!!

Fyes

Side Laterals

Deadlift and Upper Back Day

Deadlifts - done off of a 100 pound plates
135 x 1
225 x 1
315 x 1
405 x 1
455 x 1
495 x 5 PRAISE GOD!!!

T Bar Rows

Behind the neck pulldowns


Shirt Bench Day

Shirt Bench
135 x 5
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1
415 x miss PRAISE GOD!!
415 x 1 THANK YOU JESUS!!
add inzer ultimate denim
495 x 1
585 x 1
635 x 1

Extentions
135 x 3 sets of 10 with 1 minute rest

Lat Pulldowns

Curls

Cardio

ALL GLORY TO GOD!!!!

CHASE TRUSNOVEC
02-07-2010, 01:23 AM
Raw Bench Day!

Close Grip
335 x 7 PRAISE GOD!!!

Flat Dumbell Bench
100's x 10
120's x 10
150's x 5

Seated Barbell Military's
225 x 10

Comp Grip - Paused
285 x 9 ALL GLORY TO GOD!!

Extentions to the chin with 1 minute rest
135 x 10
x 8
x 5

Deadlift Day!

Deadlifts - add inzer trx
225 x 1
315 x 1
405 x 1
495 x 1
545 x 1
560 x 2 THANK YOU JESUS!!
465 x 4 sets of speed, sort of - the suit was killing my legs lol

T - Bar Rows - 3 sets of 10

Behind the neck Pulldowns
3 sets of 10

Shirt Bench Day
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1
add inzer ultimate denim
495 x 1
585 x 1
add 1 board
675 x 1 PRAISE GOD!!!
725 x miss
725 x miss ALL GLORY TO GOD!!!

Board Work - to a 3 board
365 x 5

Squat Day!

Squats - all done with monster purple bands
add inzer briefs
bar x 1
160 x 1
260 x 1
350 x 1
460 x 1
550 x 1
640 x 1 PRAISE GOD!!
640 x 1 JESUS IS KING!!

Pause Squats
260 x 1
350 x 1
405 x 10 THANK YOU JESUS!!!

Hack Squats - paused
2 plates + 2 10's x 3 sets of 10, 10 then 9

Leg Extentions
3 sets of 15

Leg Curls 3 sets of 15

Abs
Cardio

JESUS IS KING!!!

john o
02-07-2010, 07:24 AM
Good work Chase.

CHASE TRUSNOVEC
02-20-2010, 03:35 PM
Thanks John!! God Bless!!

Raw Bench Night!

Comp Grip - done with doubled monster bands
135 x 5
185 x 3
225 x 14 PRAISE GOD!!!

Flat Dumbell Bench
100's x 12
100's x12
100's x 28 THANK YOU JESUS!!!

Deadlift and Upper Back Night!!

Deadlifts - done with doubled mini's
135 x 1
225 x 1
315 x 1
405 x 1
455 x miss ALL GLORY TO GOD!!
455 x 1 THANK YOU JESUS!!
505 x miss PRAISE GOD!!

Close Grip Chest Supported Rows

Behind the neck Pulldowns

Shirt Bench Night!!!
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1
405 x 2 PRAISE GOD!!!
add inzer ultimate denim
495 x 1
585 x 1
635 x 5 PRAISE GOD!!

board work done to a 3 board
225 x 1
315 x 1
385 x 9 THANK YOU JESUS!!

Extentions to the chin with a minute rest
185 x 6
same
same

Squat day!!

Squats - add inzer trx briefs
260 x 1
460 x 1
550 x 1
add inzer leviathan
650 x 1
740 x1
straps up
830 x 1
add knee wraps
930 x 1 PRAISE GOD!! it was a couple inches high
930 x miss THANK YOU JESUS!!!

CHASE TRUSNOVEC
02-24-2010, 01:19 AM
Raw Bench Night!

Close Grip
275 x 16 THANK YOU JESUS!!

Flat Dumbell Bench
110's x 23 PRAISE GOD!!

Seated Military Press
245 x 6

Comp Grip - paused
295 x 12 THANK YOU JESUS!!

Flyes
Side Laterals

Squat Night!

Squats - add inzer trx briefs
255 x 1
435 x 1
525 x 1
add inzer leviathan
615 x 1
straps up
705 x 1
805 x 1 high
805 x 1 high
805 x 1 PRAISE GOD!! broke

Pause Squats
435 x 8 JESUS IS THE KING!!

Hack Squats - paused
2 plates x 8
same
same x 10

john o
02-24-2010, 01:31 AM
Amazing stuff Chase. God bless you as well.

CHASE TRUSNOVEC
03-04-2010, 03:09 AM
Thanks John!! God Bless!!

Shirt Bench Day
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1
add inzer rage x - single ply
495 x 1
585 x 1
635 x 1
675 x 1 PRAISE GOD!!!

Board Work
Extentions to the chin

Deadlift Day
add inzer trx
225 x 1
315 x 1
405 x 1
495 x 1
545 x 1
590 x 2 THANK YOU JESUS!!! first one was just short of lockout

4" Blocks
315 x 2
405 x 2
495 x 2
545 x 2
600 x 2 ALL GLORY TO GOD!!!

Chest Supported Rows

Pulldowns

Raw Bench Day!!

Close Grip Bench
135 x 5
185 x 3
225 x 1
275 x 1
285 x 14 JESUS IS THE KING!!!

Floor Press
120's x 10
same
120's x 14?

Seated Barbell Military Press
255 x 4

Comp Grip done with doubled minis and monsters to a manpon
135 x 1
225 x 1
225 x 4 JESUS IS LORD!!

Flyes
Side Laterals


Deadlift and Upper Back Day!!

Deadlift - done with reverse blues
225 x 1
315 x 1
405 x 1
495 x 1
545 x 1
605 x 1
635 x 1 THANK YOU JESUS!!!
675 x 2 misses JESUS I LOVE YOU!!!

Stiff Legged Deadlifts
405 x 2 sets of 5

Chest Supported Rows
3 sets of 7
Behind the neck pulldowns
3 sets of 10

JESUS IS THE BEST!!!

CHASE TRUSNOVEC
03-08-2010, 01:10 AM
thanks john!! God Bless!!

Shirt Bench Day!!

Bench
135 x 5
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1
add inzer rage x - double ply - everything from here is done to a 2 board
585 x 1
675 x 1
725 x 1
805 x 1 PRAISE GOD!!!! pr

Squat Day!!

Squats - add inzer t rex briefs
255 x 1
345 x 1
425 x 1
515 x 1
add inzer leviathan
605 x 1
695 x 1
straps up
805 x 1
850 x miss THANK YOU JESUS!!
850 x 1 PRAISE GOD!! with wraps
900 x miss GOD IS IN CONTROL!!
900 x 1 THANK YOU JESUS!!! made depth

Pause Squats
255 x 1
345 x 3 sets of 7

JESUS LOVES US ALL!!!!

john o
03-08-2010, 02:07 AM
Congrats on the PR buddy. Those are difficult to come by for an advanced lifter.

CHASE TRUSNOVEC
03-09-2010, 02:10 AM
thanks for the kind words brotha!!! God Bless!!

Raw Bench Night!!

Close Grip
135 x 10
185 x 3
225 x 2
275 x 1
295 x 13 PRAISE GOD!!!

Flat Dumbell Bench
120's x 2 sets of 10
150's x 8 THANK YOU JESUS!!!

Seated Barbell Military's
185 x ?? :)

Comp Grip - paused
315 x 7 ALL GLORY TO GOD!!!

pec deck
side laterals

CHASE TRUSNOVEC
03-14-2010, 01:29 PM
Deadlift and Upper Back Day!!

Deadlifts - add inzer trx
225 x 3
315 x 1
405 x 1
495 x 1
560 x 4 sets of singles PRAISE GOD!!

2inch blocks - with trx suit bottoms on
545 x 5 THANK YOU JESUS!!

Rows
3 sets

Shirt Bench Day!!

Bench
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1
add inzer rag x - multi ply
495 x 1
585 x 1
675 x 1
705 x 1 PRAISE GOD!!

Top End Bench Work
315 x ?

Extentions to the chin
135 x 3 sets of 12, 10, 15

Squat Night!

Squats - add inzer t rex briefs

255 x 1
455 x 1
545 x 1
add inzer leviathan
635 x 1
725 x 1
815 x 1
865 x 1 THANK YOU JESUS!!!
890 x 1 ALL GLORY TO YOU JESUS!!!!

Pause Squats
355 x 3 THANK YOU FATHER!!!
305 x 7
same
315 x 7 PRAISE GOD!!!

Hack Squats - paused
2 plates + 10 x 10
same
same x 9

CHASE TRUSNOVEC
03-18-2010, 01:21 AM
Raw Bench Night

Close Grip
135 x 10
185 x 3
225 x 1
275 x 1
305 x 10 THANK YOU JESUS!!
305 x 11 JESUS IS THE BEST!!!

Incline Barbell Presses
135 x 5
205 x 2 sets of 15
205 x 20

Seated Barbell Militarys
195 x 11

Comp Grip - done with doubled greens to a manpon
135 x 1
185 x 1
185 x 1

Flys
Dumbell side laterals

Deadlift Night

Deadlifts - done with doubled minis on the jumpstretch
135 x 1
225 x 1
315 x 1
405 x 1
455 x 1
455 x 2 PRAISE GOD!!!

Stiff Leggeds
425 x 2 sets of 5

T Bar Rows
3 sets
Behind the neck pulldowns
2 sets
1 set of a burnout of pushdowns

john o
03-18-2010, 01:52 AM
You've been busy. Keep up the efforts. What weight class do you compete in?

CHASE TRUSNOVEC
03-21-2010, 01:42 AM
Hey John, thank you always for your encouragement!!! I compete in the 242's. God Bless!!

Squat Day!!

Squats - add inzer t rex briefs
255 x 1
435 x 1
525 x 1
add inzer leviathan
615 x 1
put straps up
705 x 1
800 x 1
add knee wraps
900 x 1 PRAISE GOD!!! this was high
1000 x 1 THANK YOU JESUS!!!!! also high

Pause Squats
325 x 10 JESUS IS THE BEST!!!

Hack Squats
2 plates and 2 10's for 2 sets of 10

THANK YOU FATHER FOR AWESOME FRIENDS AND AN AWESOME TRAINING CREW!!!

john o
03-21-2010, 09:22 AM
A liittle high or not 1,000 pounds is ridiculuos. As always great stuff Chase.

CHASE TRUSNOVEC
03-23-2010, 04:02 AM
Thanks so much John o! God Bless you sir!!!

Raw Bench Day!

Close Grip
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
315 x 9 THANK YOU JESUS!!!

Flat Bench
120's x 2 sets of 8
100's x 29

Seated Barbell Military Press
205 x 9

Comp Grip - paused
325 x 6 PRAISE GOD!!!

CHASE TRUSNOVEC
03-23-2010, 04:08 AM
Thanks so much John o! God Bless you sir!!!

Raw Bench Day!

Close Grip
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
315 x 9 THANK YOU JESUS!!!

Flat Bench
120's x 2 sets of 8
100's x 29

Seated Barbell Military Press
205 x 9

Comp Grip - paused
325 x 6 PRAISE GOD!!!

john o
03-24-2010, 01:34 AM
I'm 242 as well, but I've got some work to do to catch you. God blessed you with strength and determination. Good to see those gifts put to good use.

CHASE TRUSNOVEC
03-29-2010, 01:38 AM
John o thank you so much for your encouragement!! God Bless!!

Deadlift Day!!

Deadlift - add inzer trx
225 x 1
315 x 1
405 x 1
495 x 1
545 x 1
600 x 1
600 x 2 THANK YOU JESUS!!

Stiff Legged Deadlift
405 x 8
445 x 5 PRAISE GOD!!!

Shirt Bench Day
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
add inzer rage x
495 x 1
585 x 1
675 x 1
700 x 2 ALL GLORY TO GOD ALWAYS!!!! both did not touch

Board work the next day - done to a 3 board
365 x 5
405 x 5
435 x 2

Extentions to the chin
185 x 10
x 9
x 10

Hammer Strength Rows
8 sets of 8

Lat Pulldowns
3 sets

Shrugs
3 sets

Rear delt raises on the cross cables
3 sets

Squat Day!!

Squats - done with knee wraps and belt
405 x 11 PRAISE YOU JESUS!!

Pause Squats
335 x 10

Hack Squats
5 plates x 5

Leg Extentions
2 sets
Leg Curls
2 sets
Abs
4 sets

Cardio - definitely have to do some more of this lol

JESUS IS KING!!!

john o
03-29-2010, 05:40 AM
Well thanks for your encouragement as well sir. Pause squats and cardio in the same session can be tough. Way to put in the work.

CHASE TRUSNOVEC
03-30-2010, 04:07 AM
no problem john o!

Raw Bench Day!!

Close Grip
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
325 x 6 THANK YOU JESUS!!!

Barbell Floor Presses
275 x 10
275 x 15

Barbell Seated Military Press
205 x 12

Comp Grip - done with the manpon
315 x 17 JESUS IS KING!!!

Flyes
65's x 3 sets of 15
Side Laterals
30's x 10
20's x 15, 15
Front Raises
45 x 2 sets of 10

THANK YOU JESUS!!

CHASE TRUSNOVEC
04-01-2010, 01:38 AM
Deadlift Night!!

Deadlifts - add inzer trx

225 x 5
315 x 1
405 x 1
495 x 1
565 x 1
610 x 1 PRAISE GOD!!
630 x 2 misses THANK YOU JESUS!!

6 inch block pulls with the trx straps down
455 x 1
545 x 1
585 x 1
635 x 1 ALL GLORY TO GOD!!!
675 x 2 misses I LOVE JESUS!!!!

john o
04-01-2010, 02:17 AM
Wow! I don't know much about geared lifting so some of this is lost on me, but the effort is stellar. You went back 4 times on misses. That's perseverance my friend.

CHASE TRUSNOVEC
04-05-2010, 03:13 AM
lol thanks John!!! Just havin some fun man!! GOD BLESS YOU DUDE AND HAPPY RESURRECTION DAY!!!

Shirt Bench Night!!

Bench
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
365 x miss
365 x 1
405 x 1
add inzer rage x
495 x 1
585 x 1
715 x miss
715 x miss ALL GLORY TO YOU JESUS!!

Board Work - done to a 3 board
365 x 13 THANK YOU JESUS!!!

Extentions to the chin
195 x 3 sets of 9

Squat Day!!

Squats - add inzer briefs
255 x 1
455 x 1
500 x 1
add inzer leviathan
595 x 1
straps up
700 x 1
815 x 2
845 x 2
885 x 2 PRAISE GOD!!

Pause Squats
345 x 8

raw squats with belt
240 x 30

Leg Extentions 2 sets
Leg Curls 2 sets
Abs 4 sets
Cardio

JESUS LIVES!!!!

john o
04-05-2010, 07:43 AM
It is fun isn't it? Thanks man, God be with you.

CHASE TRUSNOVEC
04-06-2010, 04:07 AM
Absolutely John! Thanks brotha!!

Raw Bench Night!!

Comp Grip
8 sets of 3 with 225

Incline Smith Machine Press
3 sets of 8 with 225

Smith Machine Shoulder Press
1 set of 20 with 145

Comp Grip - elbows out
225 x 20

Flys 3 sets
side laterals 3 sets

PRAISE GOD!! Good night!!! Were starting the open gym tommorow...Im definitely lookin forward to it!!!

john o
04-07-2010, 02:45 AM
Added some new movements I see. Have some fun at open gym.

CHASE TRUSNOVEC
04-07-2010, 03:48 AM
yes sir...figured id try something different!! God Bless dude!!!

Deadlift and Upper Back Night!!

Deadlifts - raw with a belt
225 x 5
315 x 1
405 x 1
455 x 1
475 x 10 PRAISE GOD!!!

Stiff Leggeds
455 x 3 sets of 5

Machine Rows
8 sets of 10
One Arm Lat Pulldowns
3 sets of 10

Shrugs
85's, 75's, 65's x 10 each
same

Rear Laterals
20's x 3 sets of 15

Started the open gym today... we some good boys turn out!!! ALL GLORY TO GOD!!!

THANK YOU JESUS!!!

john o
04-07-2010, 05:53 PM
You sure did add some volume. Very well done. That's great you had a good crew to train with. God bless.

CHASE TRUSNOVEC
04-09-2010, 01:52 AM
hey john - we have a great crew! the open gym was for kids around the area to come and get trained for free... pretty cool stuff!!

Shirt Bench Day!!

Bench
135 x 10
185 x 2
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
425 x 1 PRAISE GOD!!!
add inzer rage x
515 x 1
605 x 5 THANK YOU JESUS!!! none touched

Board Work - done to a 3 board
375 x 13 ALL GLORY TO GOD!!!

Extentions to the chin
205 x 3 sets of 8

Great spending time with the boys!!!!

john o
04-09-2010, 02:20 PM
They probably thought you were Superman :). Good work with the lifting and the mentoring Chase.

CHASE TRUSNOVEC
04-10-2010, 09:33 PM
lol i dont know about superman....just a servant :) PRAISE GOD!!!
Squat - add inzer briefs
255 x 1
435 x 1
525 x 1
615 x 1
705 x 1
770 x 3 PRAISE GOD!!!
770 x 1 THANK YOU JESUS!! this broke

Pause Squats
355 x 10

Raw Squats with a belt
255 x 26

Leg Extentions
120 x 2 sets of 12
Leg Curls
80 x 2 sets of 15
Abs
Cardio

JESUS IS THE KING!!!

john o
04-11-2010, 05:55 PM
Some very impressive lifting Chase. The 255x26 must have been a real gut check or a typo.

CHASE TRUSNOVEC
04-13-2010, 03:42 AM
lol it was terrible john!! i hate high reps!!! Thanks for the encouragement!! God Bless!!

Raw Bench Day!!

Close Grip Bench
135 x 10
185 x 3
225 x 1
275 x 1
275 x 16 PRAISE GOD!!!

Floor Presses
120's x sets of 10
120's x 15

Smith Machine Shoulder Press
plate + 25 x 15

Comp Grip - paused
135 x 1
185 x 1
225 x 1
275 x 13 THANK YOU JESUS!!

Flyes
75's x 3 sets of 10
Side Laterals
35's x 3 sets of 10
5's x 2 sets of 12
Front Raises
25's x 1 set of 10


GOD IS ALWAYS IN CONTROL!!!

john o
04-13-2010, 04:29 PM
Strong work sir. God bless!

CHASE TRUSNOVEC
04-15-2010, 08:08 AM
thanks brotha!! you too!!

Deadlift and Upper Back Night!!

Deadlifts - done with doubled minis on the jumpstretch
135 x 5
225 x 1
315 x 2
315 x 10 PRAISE GOD!!!

off of 2 inch blocks
555 x 5 THANK YOU JESUS!!!

Chest Supported Rows
4 plates x 8 sets of 10

1 armed band pulldowns
purples x 3 sets of 10

Dumbell Shrugs
100's, 90's, 80's x 2 sets of 10 each

Rear Laterals
35's x 2 sets of 12

Abs

john o
04-15-2010, 10:46 AM
You must like fives. 555x5 Great work!!

CHASE TRUSNOVEC
04-20-2010, 12:13 AM
lol i actually do like 5's, i cant stand going over that! Thanks dude!!

Raw Bench Night!!!

Close Grip Bench
135 x 10
185 x 1
225 x 1
275 x 1
285 x 14 PRAISE GOD!!

Flat Dumbell Bench
100's x 2 sets of 10
100's x 28

Seated Barbell Military Press
185 x 15
185 x 19

Comp Grip - done with doubled monsters to a manpon
135 x 1
185 x 1
225 x 1
275 x 1
275 x 5
315 x 1 JESUS IS THE KING!!
365 x miss

Dumbell Flys
70's x 3 sets of 10
Side Laterals
dropset 30's,15's x 3 sets of 10
Front Raises
30's x 2 sets of 10

Had an awesome weekend going to Battlecry!!! Good to be back in the swing of things!!! JESUS IS CALLING...HAVE YOU PICKED UP?

john o
04-20-2010, 08:36 AM
You are doing a great job with the volume on some heavy sets man. I've picked up, but I let the phone ring too much sometimes :) I'm glad the weekend was good for you.

CHASE TRUSNOVEC
04-21-2010, 03:21 AM
lol Thank God for Grace!!! Thanks for the encouragement dude!!!

Deadlift and Upper Back Day!!!

Deadlifts
135 x 5
225 x 1
315 x 1
405 x 1
485 x 10 PRAISE GOD!!!

Stiff Legged Deadlifts
465 x 3 sets of 5 THANK YOU JESUS!!!

Standing Low Rows
170 x 8 sets of 10

One Arm Pulldowns
70 x 3 sets of 10

Shrugs
225 x 2 sets of 10 without straps then realized this is ridiculous lol
315 x 15

Rear Laterals
35's x 2 sets of 12

ALL GLORY TO GOD!!!!

john o
04-21-2010, 07:08 AM
Very true. You seem to have good stamina. Are the higher rep sets mentally or physically harder?

CHASE TRUSNOVEC
04-23-2010, 04:23 AM
truthfully i think physically harder but then again it depends on what im doin...if its squat and deadlift its both lol

Shirt Bench Night!!

Bench
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
3 board
385 x 1
add inzer rage-x - single ply - done to a 2 board
515 x 1
605 x 1
655 x 1
700 x 1 PRAISE GOD!!!
745 x 1 ALL GLORY TO GOD!!!!

3 board work
385 x 12

Extentions to the nose - 1 minute rest
155 x 10, 10, 8

JESUS IS KING!!!

john o
04-23-2010, 11:27 PM
NIce benching effort.Those extensions to the nose with only a minute between must have fried already worked triceps.

CHASE TRUSNOVEC
04-24-2010, 05:38 PM
you bet they did...when i woke up the next day my arms were killing me!!!!!

Squat Night!!

Squats - add inzer briefs
255 x 1
435 x 1
615 x 1
add inzer leviathan - straps up
705 x 1
795 x 1
905 x 1 with knee wraps - PRAISE GOD!!! about 2 inches high
905 x 1 with kne wraps - JESUS IS KING!!! little above
935 x miss THANK YOU JESUS!!!

Pause Squats
365 x 10

Hack Squats
2 plates + 25 x 3 sets of 8,10,and 8

Leg Extentions
2 sets
Leg Curls
2 sets
Cardio

THANK YOU JESUS FOR ALL YOUVE GIVEN ME!!!

john o
04-25-2010, 01:42 AM
Now your legs are killing you; and so it goes... Approaching 1,000 pounds is no joke! How much carryover do you get from raw to the suit and do you have any competitions coming up? Great job brother!

CHASE TRUSNOVEC
04-27-2010, 05:40 AM
youre right dude, theyre still hurting from friday!! Ill be honest and say that I dont know how much carryover I get but its good amount!! God Willing Im gonna try to do a meet in the next 4 months...thanks always for the encouragement!!!

Shirt Bench Day!!

Bench
335 x 1
add inzer phenom
515 x 4 - PRAISE GOD!!! touched one of them
add different inzer phenom
605 x 1
715 x 1 - THANK YOU JESUS!! didnt touch
770 x miss JESUS IS KING!!!

Board Work - 3 board
395 x 12 PRAISE GOD!!

Extentions to the nose - done with doubled mini's
75 x 10, 10, 10

Great night with the boys!!!

john o
04-27-2010, 01:09 PM
It's obvious you are insanely strong in any style. I just see triple digit lifts and try to wrap my mind around them. You'll tear it up at that meet God willing and if you keep putting in the work. Good stuff working with the boys.

CHASE TRUSNOVEC
04-29-2010, 01:29 AM
ALL GLORY TO GOD BROTHA!!! thank you for all the compliments brotha, its very inspiring!!!

Deadlift Day and Upper Back Day!!

Deadlifts - done with doubled mini's on the jump stretch
135 x 1
225 x 1
315 x 1
335 x 8 PRAISE GOD!!! i realized that i hitch when doing reps until i get to the last rep which is probably why i have a problem locking out when i get to heavy weight...oh well PRAISE GOD!!

4" Blocks
495 x 1
545 x 1
600 x 3 THANK YOU JESUS!!!

Standing Low Rows
185 x 8 sets of 10
One Arm Pulldowns
85 x 3 sets of 10
Shrugs
335 x 15
Rear Laterals
40's x 2 sets of 10
Abs
Cardio
Home :)

ALL GLORY TO GOD!!!

john o
04-29-2010, 11:49 PM
MY pleasure Chase. Thanks for your support as well. It's a big help. That hitch may be a blessing in disguise. Now you know accessory work for your lockout will help you move even bigger weight.

CHASE TRUSNOVEC
04-30-2010, 04:03 AM
We will see John...I hope it does!! God Bless!

Raw Bench Night!

Comp Grip
135 x 10
185 x 5
225 x 1
275 x 8
275 x 8
275 x 17 ALL GLORY TO GOD!!!

Dumbell Bench Paused
100's x 8
100's x 8
100's x 20

Close Grips - Paused
135 x 5
185 x 1
225 x 1
255 x 12 JESUS IS KING!!!

Fly's
80's x 10, 9, 8
Side Laterals
20's x 10, 10, 10
Front Raises
35's x 10, 10
20 minutes cardio

john o
05-01-2010, 07:36 PM
Great bench day! Way to get the cardio in as well. God Bless!

CHASE TRUSNOVEC
05-03-2010, 10:35 PM
thanks john!! i have been trying to do more, i have been slackin on it!!
Shirt Bench Day!

Bench
135 x 10
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1 PRAISE GOD!!! missed on the second
405 x 3 ALL GLORY TO GOD!!!
add inzer rage x
585 x 1 to a 2 board
635 x 1 to a 1
675 x 1 THANK YOU JESUS!! bout a half inch
675 x 1 GOD IS GOOD!!! bout an inch
675 x miss THANK YOU FATHER!!!

Board Work - to a 3 board
315 x 1
365 x 1
405 x 7

john o
05-03-2010, 11:37 PM
Strong as ever brother!

CHASE TRUSNOVEC
05-09-2010, 10:34 PM
Thanks John!! PRAISE GOD!!

Squat Night - add briefs
255 x 1
435 x 1
525 x 1
add inzer leviathan
615 x 1
straps up
705 x 1
800 x 1
875 x 1
875 x miss
875 x 1 THANK YOU JESUS!! - this one broke
875 x 1 ALL GLORY TO GOD!!! - half inch high

Pause Squats
395 x 8

Hack Squats
5 plates x 2 sets of 10

Leg Extentions
Leg Curls
Cardio

JESUS IS THE KING!!!

john o
05-10-2010, 11:48 AM
Way to stick with the 875 Chase. Very strong pause squats also. What are you doing for cardio?

CHASE TRUSNOVEC
05-10-2010, 11:25 PM
thanks john...i have been doing either walk run interval training or last week i did the bike that they have at work. Im gonna try to add some weighted walk runs and some drags with chains too. God Bless!!!

raw bench night!!

Comp Bench
135 x 10
185 x 3
225 x 1
275 x 1
285 x 8
285 x 10
285 x 17 PRAISE GOD!!!

Flat Dumbell Bench
120's x 8
120's x 10
120's x 18 THANK YOU JESUS!!

Seated Military Press
185 x 12

Close Grip Bench - done to a manpon with doubled monsters
225 x 6
225 x 5 JESUS IS KING!!!

Cable Flyes
30 x 3 sets of 10

Side Laterals
20's x 5 sets of 12

"Be still and know that I am God." - Jeremiah 49:10

john o
05-10-2010, 11:45 PM
Sounds like a plan. Strong benching brother! God Bless you!

CHASE TRUSNOVEC
05-13-2010, 12:12 AM
Thanks John!!!

Deadlift and Upper Back Day!

Deadlift
135 x 5
225 x 2
315 x 1
405 x 1
495 x 1
545 x 5 PRAISE GOD!!! a new pr :)

Stiff Legged Deadlifts
485 x 3 sets of 3

Standing Machine Rows
stack x 8 sets of 10

One Armed Pulldowns
85 x 3 sets of 10

Shrugs
365 x 2 sets of 10

Rear Laterals
20's x 2 sets of 15

ALL GLORY TO GOD!!!

CHASE TRUSNOVEC
05-14-2010, 11:01 PM
Shirt Bench Night!!

Bench
135 x 8
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1 to a 2 board
add inzer rage x
585 x 1
635 x 1 an inch away
655 x 1 half inch away
675 x 1 PRAISE GOD!!! this one touched

Just want to say I love you and thank you for being great training partners to the whole crew especially John, Domingo, Andy, and Chris Taylor...the best training partners and brothers in Chris anyone could ask for!!! GOD BLESS YOU GUYS!!!

john o
05-14-2010, 11:40 PM
Great job on the PR dead for 5 and the benching, etc!

CHASE TRUSNOVEC
05-19-2010, 11:03 PM
thanks dude!!! God Bless!!!

Raw Bench Night!!!

Comp Grip
135 x 10
185 x 3
225 x 1
275 x 1
295 x 8, 8, 14 PRAISE GOD!!!

Floor Presses
120's x 5,5
150's x 5 THANK YOU JESUS!!

Seated Barbell Military Press
195 x 12

Swiss Ball Flys
60's x 15,15,15
Laterals
3 sets of 10


Deadlift and Upper Back Night!!!

Deadlifts
135 x 3
225 x 1
315 x 1
405 x 1
515 x 1
565 x 4 JESUS IS KING!!!

6" Blocks
495 x 1
585 x 1
635 x 1
655 x 1 ALL GLORY TO GOD!!!

Standing Machine Rows
220 x 8 sets of 8

One Arm Pulldowns
3 sets of 7

Shrugs
385 x 3 sets of 10

Rear Laterals
3 sets of 10

Abs

john o
05-19-2010, 11:25 PM
Both sessions look really tight Chase. God bless bro!

Brian Hopper
05-20-2010, 08:05 AM
Some nice training Chase!!!!

pbal17
05-22-2010, 02:07 PM
Chase those are some huge lifts. Keep it up, really impressive stuff here

CHASE TRUSNOVEC
05-28-2010, 11:45 PM
thanks fellas!! GOD BLESS!!!

Shirt Bench Day!!!

Bench
135 x 10
225 x 1
275 x 1
315 x 1
add inzer rage x
585 x 1
675 x 1
705 x 2 PRAISE GOD!! new pr neither touched

Board Work - 3 board
405 x 8 THANK YOU JESUS!!

this was probably the craziest bench workout ever lol ALL GLORY TO GOD THE FATHER OF US ALL!!!

Brian Hopper
05-29-2010, 12:29 AM
Nice shirt work!!!!

john o
05-29-2010, 08:57 AM
Clap, clap, clap. Wow!

CHASE TRUSNOVEC
05-29-2010, 11:31 PM
thanks fellas!!!! God Bless you guys!!!

Squat Day

Squat - add inzer trx
255 x 1
455 x 1
545 x 1
635 x 1
705 x 1
780 x 1 PRAISE GOD!!! with knee wraps...this was high

Pause Squats
395 x 8 - these were parallel to a little high, I have to go lighter and make depth THANK YOU JESUS!!!

Swiss Ball Hack Squats
60's x 10
60's x 15

Leg Extentions
165 x 3 sets

Leg Curls
115 x 3 sets

Abs

john o
05-30-2010, 10:37 AM
Strong squatting Chase! God Bless you as well.

CHASE TRUSNOVEC
06-05-2010, 07:37 AM
Thanks John!!!

Raw Bench Day!!

Close Grip
275 x 13 PRAISE GOD!!!

Floor Presses
315 x 3 sets of 5

Seated Barbell Military Presses
205 x 2 sets of 10

Comp Grip - Done to a manpon
315 x 10 THANK YOU JESUS!!

Incline Bench
185 x 3 sets of 10

Side Laterals
3 sets cant remember the weight

Deadlift and Upper Back Day!!

Deadlift
550 x 2 singles PRAISE GOD!!!

T-Bar Rows
4plates + 2 10's x 4 sets of 8
close grip machine Rows
stack + 25 x 4 sets of 8

Lat Pulldowns
3 sets of 10
Shrugs
405 x 3 sets of 10
Rear Laterals
3 sets
Abs
3 sets

Shirt Bench Day

Bench
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1 to a 2 board
add inzer rage x
585 x 1
675 x 1 PRAISE GOD!!! this touched

3 board work
415 x 8 GOD TAKES THE GLORY!!!

Extentions to the chin
135 x 4 sets of 10

Pushdowns for a burnout

"The Lord is my Sheperd, I shall not be in want."

john o
06-05-2010, 12:47 PM
Solid lifting week brotha!

CHASE TRUSNOVEC
06-05-2010, 10:32 PM
thanks john!!!! ALL GLORY TO GOD!!!

Squat Day!!

Squat
245 x 1
345 x 1
add inzer suit
435 x 1
525 x 1
615 x 1
715 x 1 PRAISE GOD!!! parallel as per ct

Pause Squats
315 x 10 JESUS IS KING!!!

Hack Squats
35's x 10, 15

Leg Extentions
3 plates
Leg Curls
3 plates

Stretching
Cardio

john o
06-05-2010, 11:29 PM
You might need some Epsom salts too bud :) I've used it twice already and it really feels good. Thanks for that. Way to get in some cardio after all those leg movements!

CHASE TRUSNOVEC
06-09-2010, 03:23 AM
lol im definitely doin that tommorow! thanks for the encouragement brotha!!! God Bless!!

Raw Bench Day!!

Close Grip
285 x 13 THANK YOU JESUS!!!

Paused Flat Dumbell Press
110's x 7, 7, 17

Seated Barbell Military Press
215 x 5, 6

Stability Ball Flys
60's x 10, 10, 20

Incline Bench
195 x 10, 10, 10

Side Laterals - arms straight
20's x 10, 10, 15

5 days to the meet and im super excited!!!! ALL GLORY TO THE KING OF KINGS!!

john o
06-09-2010, 10:49 PM
Enjoy the meet Chase. You've worked hard!

Brian Hopper
06-10-2010, 08:28 AM
Good Luck at your meet!!!

CHASE TRUSNOVEC
06-14-2010, 03:05 PM
Meet Results

Squat
715 x miss
715 x miss
715 x miss PRAISE GOD!!! hey it wasnt a good day but PRAISE GOD none the less

passed on my benches

Deadlift
550 x 1 THANK YOU JESUS!!
600 x miss ALL GLORY TO GOD MY FATHER!!

THANK YOU JESUS, WITHOUT YOU I WOULDNT EVEN HAVE HAD THE CHANCE TO TRY THIS!!!! PRAISE GOD!!!

The fellowship was great and there was a lot of laughs and a lot of praisin God!! John Bernor totalled 2400 single ply at 291 pounds which is always amazing to watch!!! His humility and commitment to Christ is always an inspiration!!!! Dave Schmitt also totalled too...He was robbed on his last deadlift but he was so humble about it!!! Chris benched and was also robbed of an 805 bench...he took 845 but the bench was messing him up completely!! Just want to thank John, Chris, Andy, Alex, Big, and Dave for their support...all these guys just keep on giving and encouraging...THANK GOD FOR THEM!!!!

CHASE TRUSNOVEC
06-14-2010, 03:05 PM
thanks fellas for your support!!! God Bless!!!
Meet Results

Squat
715 x miss
715 x miss
715 x miss PRAISE GOD!!! hey it wasnt a good day but PRAISE GOD none the less

passed on my benches

Deadlift
550 x 1 THANK YOU JESUS!!
600 x miss ALL GLORY TO GOD MY FATHER!!

THANK YOU JESUS, WITHOUT YOU I WOULDNT EVEN HAVE HAD THE CHANCE TO TRY THIS!!!! PRAISE GOD!!!

The fellowship was great and there was a lot of laughs and a lot of praisin God!! John Bernor totalled 2400 single ply at 291 pounds which is always amazing to watch!!! His humility and commitment to Christ is always an inspiration!!!! Dave Schmitt also totalled too...He was robbed on his last deadlift but he was so humble about it!!! Chris benched and was also robbed of an 805 bench...he took 845 but the bench was messing him up completely!! Just want to thank John, Chris, Andy, Alex, Big, and Dave for their support...all these guys just keep on giving and encouraging...THANK GOD FOR THEM!!!!

john o
06-14-2010, 07:32 PM
Chase, I know the meet results weren't what you were hoping for but your attitude is great and your focus is exactly where it should be.

CHASE TRUSNOVEC
06-19-2010, 02:32 AM
thanks john...were always in Gods hands!!!

Shirt Bench Day!!

Bench
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
add inzer rage x
585 x 1
675 x 4 misses PRAISE GOD!! all touched but couldnt come up with it

Board Work- with a 3 board
425 x 6 PRAISE GOD!!!

Extentions to the chin - with a minute rest
145 x 10,10,9

Raw Bench Day!

Close Grip
295 x 13 THANK YOU JESUS!!

Flat Dumbell Bench
120's x 6, 6, 15

Seated Military Press
225 x 5, 5 ALL GLORY TO GOD!!

Swiss Ball Flys
65's x 10,10,15

Incline Barbell Press
205 x 10,10,10

Side Laterals
25's x 10, 10, 15

Squat Day!!

Squat - add inzer TRX
all done in knee wraps
685 x 4 singles PRAISE GOD!!! they were all either close to or at depth

Pause Squats
335 x 5, 10 JESUS IS KING!!!

out to the diner...lol

john o
06-19-2010, 10:02 AM
Some big lifting this week (like every week). CGBP, seated press, squats, all very strong.

john o
06-30-2010, 03:21 PM
Where you at brother?

CHASE TRUSNOVEC
07-04-2010, 01:28 AM
hey john sorry i have been away and also been lazy about posting lol thanks for the kind words!!! God Bless!!!

Squat Day!

Squats - add inzer trx
255 x 1
435 x 1
525 x 1
615 x 1
straps up with knee wraps
705 x 1 PRAISE GOD!!
755 x 1 THANK YOU JESUS!!!

Pause Squats
355 x 10 GOD IS GREAT!!

Hack Squats
2 plates + 1(35) x 3 sets of 10

Leg Extentions
2 plates + 35 x 2 sets of 12

1 Legged curls
45 x 10
25 x 15

ABS

Brian Hopper
07-04-2010, 08:27 AM
Nice squats Chase!!!!

john o
07-04-2010, 09:25 PM
No worries. Just checking up on you. The squat workout was awesome! God bless!

CHASE TRUSNOVEC
07-07-2010, 11:19 PM
thanks fellas!!! thanks for the enouragement!!!

Shirt Bench Day!!

Bench
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1
add inzer rage x
545 x 1
635 x 1 PRAISE GOD!!! wanted to touch but couldnt
655 x 1 couldnt touch again
685 x miss THANK YOU JESUS!!
used another shirt to try and touch but couldnt get it to work...oh well, gonna order a super katana as per johnny and see what happens :)

3 board work
435 x 6 ALL GLORY TO GOD!!

Extentions to the chin
155 x 3 sets of 10

Pushdowns - 65 x 15

Deadlift and Upper Back Night!!

Sumo Deadlifts - add inzer trx
225 x 5
315 x 1
425 x 1
475 x 1
535 x 1 PRAISE GOD!!!! very happy with this
565 x 1 JESUS IS KING OF ALL!!!
475 x 5 sets of 3

Chest Supported Rows
4 sets of 5
Underhanded Machine Rows
4 sets of 5
One Armed Pulldowns
55 x 3 sets of 12
Shrugs
465 x 10, 5
Abs

john o
07-08-2010, 01:11 PM
Lots of heavy lifting Chase! Good luck in the new shirt.

CHASE TRUSNOVEC
07-08-2010, 10:54 PM
thanks john, im definitely excited to see how it feels!!!

Raw Bench Night!!

Close Grip
315 x 9 ALL PRAISE TO YOU JESUS!!

Floor Presses
335 x 4,4,4

Seated Dumbell Military Press
80's x 14, 16

Swiss Ball Flys
75's x 3 sets of 10
Incline Bench
225 x 8, 6,6
Side Laterals
40's x 10,10,10
Front Raises
25's x 15
45's x 10

ALL GLORY TO GOD THE FATHER!!!

john o
07-09-2010, 01:43 PM
Fine effort with the raw close grip pressing Chase! When is your next comp?

CHASE TRUSNOVEC
07-11-2010, 01:52 AM
thanks johnny...believe it or not its next saturday at Iron Asylum Gym in tribes hills new york :) \

Squat Night!!

Squats - add inzer trx
255 x 1
435 x 1
525 x 1
615 x 1
685 x 1 PRAISE GOD!!! an inch high

Pause Squats
365 x 9 JESUS TAKES THE GLORY!!!

Hack Squats
5 plates total for 3 sets of 9

Leg Extentions
3 plates + 10 for 2 sets of 10

One Legged Leg Curls
35 x 2 sets of 12

GOD IS GOOD!!! I got a new super katana from titan today and cant wait to use it on monday :)

john o
07-11-2010, 04:41 PM
Good luck at the meet Chase and nice squatting!

CHASE TRUSNOVEC
07-21-2010, 11:44 PM
7/17/10 meet report

Squat
685 x 3 whites PRAISE GOD!!!
715 x miss
715 x miss ALL GLORY TO GOD!!!

Bench
600 x miss
600 x miss
600 x miss THANKS BE TO THE GOD WHO GIVES!!!

Deadlift
535 x 1 JESUS IS FOREVER THE KING!!!
565 x miss THANK YOU JESUS!!!
pass

We prayed that ministry would come first and lifting would come second and thats exactly what happened! We all bombed lol but it was an amazing and fun time...great fellowship...and all Glory went to the Father!! PRAISE YOU LORD JESUS; KING OF KINGS; LORD OF LORDS; THE LIVING HOPE!!!

Raw Bench Day!!

Close Grip
325 x 8 THANK YOU JESUS!!

Flat Dumbell Presses
100's x 10,10,25

Seated Dumbell Military Press
85's x 13,16

Swiss Ball Fly's
80's x 10,10,10

Incline Dumbell Press - the first two were very slight incline, the last was like 45 degrees (someone lowered the bench lol)
80's x 10,10,10

Cheat Side Laterals - yes i said cheat lol
50's x 10,10,10

Deadlift and Upper Back Day!!

Deadlift - off of 2 inch blocks
425 x 9,9 THANK YOU JESUS - so i found out that I hitch when i deadlift :) this stinks but its all good cuz i figured out why and Im going to fix it... I pull my shoulders back which causes me to rebend my knees to get the bar to my hips...so from now im gonna try and focus on letting my shoulders slack forward
off the floor
315 x 5 doubles

Dumbell Incline Rows
60's x 10,10
70's x 10,10
Underhand Pulldowns
stack x 8,8,8,8

Wide Pulldowns
1 monster set, cant remember the weight

Shrugs
465 x 10,10
Hook Grip Shrugs - Im doing these cuz God Willing in a year I would like to try and be able to pull with hook grip
275 x 10

Rear Laterals
30's x 10,10,10

Dumbell Curls
30's,20's,10's

ALL GLORY TO GOD!!! sorry for the really long post!!

john o
07-22-2010, 04:28 PM
I'm sure you guys did a great job witnessing despite "bombing" out. There is no failure in that! Those weights are pretty substantial anyway. Good luck with the hitch and hook grip Chase. God Bless you my friend.

CHASE TRUSNOVEC
07-24-2010, 02:24 AM
thanks johnny, that means a lot to me!!!! God Bless you too!!!

Squat Day!!

Squats
365 x 3 sets of 10 PRAISE GOD!!!

please pray for all of us as we travel to new orleans for the missions trip (revival, safety, health, and that the enemy's plans would be thwarted)

john o
07-24-2010, 05:07 PM
Got you pencilled in on the prayer list my man.

CHASE TRUSNOVEC
08-05-2010, 12:57 AM
john o youre the best man!!! hope all is well!! God Bless!

Ok back in the saddle!!

Raw Bench Day!!

Close Grip Bench
335 x 5 PRAISE GOD!!!

Flat Dumbell Press
110's x 10, 8, 22

Seated DB Military Press
90's x 10, 12

Swiis Ball Fly's
85's x 10,8,8
Incline dumbell Press
85's x 10,10,10
Side Laterals
30's x 10,10,10

Deadlift And Upper Back Day!!

Deadlift - standing on a 2 inch block
135 x 3
225 x 1
315 x 1
405 x 1
435 x 9,9 PRAISE GOD!!! much happier this week with my form

Chest Supported Rows
3 plates + 35 x 4 sets of 10
Reverse Grip Pulldowns
185 x 4 sets of 10
Pulldowns
170 x 3 sets of 10

Hook Grip Shrugs
285 x 10 this was tough but i think the callous on my thumb is getting better :)
Shrugs
495 x 8,6
Rear Laterals
35's x 10,10,10
Curls
75 x 10,8,8
Abs - on the swiss ball to a cable
55 x 3 sets

phewww GOD IS GOOD!!!

john o
08-05-2010, 01:31 AM
Welcome back from the "big easy," hope it went well. You seem to have gotten stronger. Glad to see the hook grip working out and the hitch getting unhitched. Love the attachment at the end of your posts btw.

CHASE TRUSNOVEC
08-06-2010, 11:12 PM
thanks johnny, cant tell you how much your encouragement means to me!!! The big easy was a blast but im definitely happy to be home...it was 115 degrees with the heat index! 80 is now a piece of cake lol God Bless ya brotha!!!

Squat Day and some board work

Squats
135 x 5
225 x 3
315 x 1
365 x 1
380 x 10, 12 THANK YOU JESUS!!!

Reverse Band Bench - with reverse greens to a 3 board
135 x 5
225 x 1
275 x 1
315 x 1
365 x 10
385 x 10 ALL GLORY TO GOD!!!

Hack Squats
2 plates and a 10 on each side x 10,10

Leg Extentions
3 plates x 10,10,10
1 legged leg curls
35 x 10,10
Calves
2 plates x 6 sets of 10

Abs on the swiss ball

Were running a meet tommorow so we should be having some fun!!!! THANK YOU JESUS FOR YOUR FAITHFULNESS!!!

john o
08-07-2010, 01:16 PM
Glad to help encourage you Chase. I appreciate the same support from you. Great workout! Have fun at the meet.

CHASE TRUSNOVEC
08-13-2010, 01:42 AM
Raw Bench Day!

Close Grip
135 x 5
185 x 3
225 x 2
275 x 1
315 x 1
345 x 5 PRAISE GOD!!!

Flat Dumbell Bench
120's x 8,8, 18 ALL GLORY TO GOD!!

Seated Dumbell Military's
90's x 9, 12

Flat Dumbell Fly's
60's x 15,15,15
Super Wide Grip Incline
185 x 10,10,10
Side Laterals
20's x 10,10,10

Deadlift and Upper Back Day!

Deadlifts - off a 2inch block
135 x 3
225 x 1
315 x 1
405 x 1
445 x 9,8 JESUS IS KING!!!

Chest Supported Rows
4 plates x 10,8,8,8
Reverse Grip Pulldowns
stack x 10,10,10


GOD IS ALWAYS GOOD!!!

john o
08-13-2010, 01:41 PM
Keep up the good work Chase! All your lifts are really solid.

rob spitzner
08-13-2010, 08:38 PM
Super benching there chase!!!

Coke
08-14-2010, 07:01 PM
Awesome the way you go about doing your thing while staying humble before the Lord, how impressive!!

CHASE TRUSNOVEC
08-16-2010, 02:28 AM
Wow thanks guys for the encouragement!!!! GOD BLESS YOU GUYS!!!

Top End Bench Day!

Comp Grip - done with reverse blues to a 3 board
135 x 3
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
435 x 1
465 x 1
485 x 1
500 x miss
500 x 1 ALL GLORY TO THE LIVING GOD!!!

Tricep Extentions
155 x 3 sets of 10 with a minute rest

Squat Day!!

Squats
135 x 3
225 x 2
315 x 1
365 x 1
395 x 10, 15 THANK YOU JESUS!!!

Hack Squats
2 plates + 10 +5 on each side x 10,10

Leg Extentions
3 plates +10 x 10,10,10
1 legged leg curls
45 x 10,10
Seated Calves
2 plates + 10 x 6 sets of 9

JESUS I LOVE YOU!!!

john o
08-16-2010, 04:37 PM
Bravo Chase! 500 is awesome. God Bless you buddy!

CHASE TRUSNOVEC
08-20-2010, 01:18 AM
Thanks Johnny!!

Bench Assisstance Day!!!

Close Grip
135 x 8
185 x 3
225 x 1
275 x 1
315 x 1
355 x 3 PRAISE GOD!!!

Barbell Floor Presses
335 x 4,4,5

Seated Barbell Military's
205 x 10,11 THANK YOU JESUS!!

Flat DB Flyes
65's x 10,12,14
Wide Inclines
195 x 10,10,10


Top End Day!!

Bench - done to a 3 board
135 x 5
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1
375 x 8
395 x 6,6 JESUS REIGNS!!

Extentions to the chin - 1 minute rest
155 x 10,10,6
Curls
3 sets

john o
08-20-2010, 03:54 PM
Great efforts as usual Chase!

CHASE TRUSNOVEC
08-24-2010, 12:30 AM
thanks Johnny!! God Bless!!!

Squat Day!!

Squats
135 x 5
225 x 3
315 x 1
375 x 1
410 x 10,10 PRAISE GOD!! I got video of the second set...Im happy with the work but not happy that my depth wasnt where i wanted it to be...most of the reps had to be close to flat or a little higher....i have to assume the first set was the same...ALL GLORY TO GOD!!

Hack Squats
2 plates and 2 tens on each side x 9,9

Leg Extentions
3plates + 2 10's x 9,9,9
1 legged curls
45 + 10 x 8,8
Seated Calves
2 plates + 2 10's x 6 sets of 10
Abs
Cardio


Raw Bench Day!

Close Grip
135 x 10
185 x 3
225 x 1
275 x 1
280 x 13,13 JESUS TAKES THE GLORY!!

Flat Dumbell Bench
120's x 8,8,17

Seated Barbell Military's
215 x 7,8

Flay Fly's
70's x 10,12,12
Wide Incline Bench
205 x 10,10,10

"For I know the plans I have for you", declares the Lord, "plans to prosper you and not to harm you, plans to give you hope and a future." Jeremiah 29:11 THANK YOU FATHER FOR LOVING ME!!!

Coke
08-24-2010, 08:24 AM
Thorough and stellar lifting going on in here man.

john o
08-24-2010, 04:41 PM
Cardio was probably rough after that leg day. Keep working hard Chase. God Bless!

CHASE TRUSNOVEC
08-25-2010, 12:49 AM
thanks fellas!!! John, yeah dude its always rough...i cant stand cardio but its good for you :) God Bless!!!

Deadlift and Upper Back Night!!

Deadlifts - off a 2 inch block
135 x 3
225 x 1
315 x 1
405 x 1
455 x 8 THANK YOU JESUS!!!

Chest Supported Rows
4 plates x 4 sets of 8
Reverse Grip Pulldowns
200 x 4 sets of 8
Pulldowns
185 x 3 sets of 10
Shrugs
315 x 10
405 x 10,10
Rear Laterals
40's x 10,10,10
Shoulder Rows
60's x 10,10
Abs
Cardio

ALL GLORY TO GOD!!!

john o
08-25-2010, 05:16 PM
You managed some big, big, lifts on the deads and shrugs. Session is top notch!

CHASE TRUSNOVEC
08-29-2010, 10:28 PM
Thanks johnny!!! God bless dude!!!

Top End Day

Bench
135 x 10
185 x 2
225 x 1
275 x 1
315 x 1
add 3 board
365 x 1
385 x 7
405 x 4, 8 PRAISE GOD!!!!

Barbell Extentions to the chin - 1 minute rest
165 x 10,10,6

Bicep Curls
Cardio

Squat Day!!

Squats - beltless
135 x 5
225 x 3
315 x 1
375 x 1
425 x 10 THANK YOU JESUS!!! much happier with my depth this week

Hack Squats
2 plates + 25 x 9,9

Leg Extentions
3 plates + 30 x 9,99
Reverse Hypers
25 x 10
35 x 10
45 x 10
Seated Calves
6 sets f 10
Abs
Cardio

ALL GLORY TO GOD!!!

john o
08-30-2010, 07:37 AM
Good job working out the squat depth. Reverse hypes are an awesome exercise imo. God bless Chase!

Coke
08-30-2010, 07:27 PM
Looking real good on all levels bro.

CHASE TRUSNOVEC
08-30-2010, 10:42 PM
thanks fellas!!!

Bench Assisstance Day!!

Close Griip
135 x 10,5
185 x 5
225 x 1, 24 PRAISE GOD!!

Flat Dumbell Bench
125's x 7,7,15

Seated Barbell Military's
225 x 6,6

Flat Dumbell Fly's
75's x 10,12,10
Wide Inclines
215 x 9,10,8

ALL GLORY TO GOD FOREVER!!!

john o
08-31-2010, 12:16 AM
Great job knocking out 24 reps! Big time mlitary presses as well. God Bless you brother Chase!

CHASE TRUSNOVEC
09-04-2010, 11:17 PM
thank you so much johnny for your encouragement!!!!! God Bless you too!!!

Deadlift and Upper Back Night!

Deadlifts - off 2inch blocks beltless

135 x 3
225 x 1
315 x 1
405 x 1
465 x 7 ALL GLORY TO MY KING!!!

Chest Supported Rows
4plates + 10 x 4 sets of 7
Reverse Grip Pulldowns
200 + chain x 4 sets of 10
Pulldowns
200 x 10,10,10
Shrugs
415 x 10,10
Rear Laterals
45 x 10,10
Upright Rows
65 x 8,8

ALL PRAISE, HONOR, AND GLORY TO JESUS CHRIST...MY SAVIOR!!!

john o
09-05-2010, 04:16 PM
Nice deads from a deficit Chase! Lots of heavy pull movements.

Coke
09-05-2010, 06:53 PM
Repping out with heavy deads is serious stuff, nice job throughout dude.

john o
09-13-2010, 07:26 PM
Thanks again for the referral Chase. Hope the lifting/life are going well friend.

CHASE TRUSNOVEC
09-14-2010, 06:56 PM
Hey fellas thanks so much!!!! God Bless you guys!!!

Raw Bench Night!!

Close Grip
135 x 10
185 x 5
225 x 1
235 x 22 PRAISE GOD!!!

Flat Dumbell Bench
130's x 6,6,13

Seated Barbell Military's
235 x 3
145 x 23

Flat Fly's
80's x 10,9,8

Incline Bench
225 x 6,7,8

All Glory to the King of Kings...Jesus!!!

Coke
09-14-2010, 10:11 PM
Outstanding pressing sets with reps Chase.

john o
09-15-2010, 07:23 PM
Heck yeah! 235x22 is ridiculous.

CHASE TRUSNOVEC
09-15-2010, 10:33 PM
you guys are awesome...thank you so much for your encouragement and kindness!!!! GOD BLESS YOU GUYS!!!

Deadlift and Upper Back Day!!

Deadlifts - beltless, done off a 2 inch block
135 x 5
225 x 1
315 x 1
415 x 1
475 x 5 ALL GLORY TO GOD!!!

Romanian Deadlifts - with straps
315 x 15 - PRAISE GOD!!! started doing these because i realized that my top end is not great :)

Chest Supported Rows
4 plates + 20 x 4 sets of 6
Underhand Pulldowns
225 x 4 sets of 8-10
Pulldowns
215 x 3 sets of 10
Rear Laterals
50's x 3 sets of 8
Abs
Cardio

THE LORD REIGNS!!!

john o
09-16-2010, 12:11 AM
Way to attack the "weakness." Nice session! You taking a liking to cardio yet ? :)

CHASE TRUSNOVEC
09-16-2010, 11:55 PM
lol thanks john...i dont exactly like cardio but i want to be lean lol

Top End Day!!

Bench
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
add 3 board
365 x 1
395 x 6
415 x 3
415 x 4 JESUS IS MY KING!!!

Extentions to the Chin - 1 minute rest
175 x 10,6,6

THE LORD REIGNS!!!

Coke
09-17-2010, 07:45 AM
Nice job for both days bro, impressive numbers.

john o
09-17-2010, 05:28 PM
Strong pressing! That tri-work with the limited rest after the pressing is a good way to end the workout.

CHASE TRUSNOVEC
09-21-2010, 12:07 PM
thanks guys!!!!

Squat Day!!

Squat - beltless
135 x 10
225 x 3
325 x 10,20 PRAISE GOD!!!

Hack Squats
2 plates x 12,12
Leg Extentions
3 plates x 12,12,12
1 legged leg curls
20 x 15, 25 x 15
Seated Calves
6 sets of 10
Abs
Cardio

Raw Bench Day!!

Close Grip
135 x 10
185 x 5
225 x 1
245 x 18 THANK YOU JESUS!!!

DB flat bench
135 x 5,5,9

Seated Barbell Military Press
155 x 15,20

Incline Fly's
50's x 20,15,20
Decline Bench
225 x 10,12,13

ALL GLORY TO KING OF KINGS!!!

Coke
09-21-2010, 04:52 PM
That is some fine training dude, can't go wrong.

CHASE TRUSNOVEC
09-21-2010, 11:18 PM
thanks brotha!!!!

Deadlift and Upper Back Day!!

Deadlifts - beltless off 2 inch blocks
135 x 5
225 x 3
315 x 1
365 x 1
405 x 11 THANK YOU JESUS!!!

Romanian Deadlifts
325 x 15

Wide Seated Rows
cant remember the weight lol x 4 sets of 15
Rope Pulldowns
same lol x 4 sets of 15
Super Wide Pulldowns
same x 3 sets of 15
Shrugs
435 x 8,8
Rear Laterals
55's x 7,7,5
Abs
Cardio

If God is for us who can be against us!!!

rob spitzner
09-22-2010, 03:03 PM
great stuff chase!! curious, is the seat it self on the wide seated rows wide? or was it the handle? did you get one of those sling shots yet?

john o
09-22-2010, 04:13 PM
A widowmaker set at 325 for squats and 11 reps with 405 is mighty fine work my man. I'm guessing the weights you can't remember were heavy :) God Bless brother!

CHASE TRUSNOVEC
09-24-2010, 04:00 PM
hey guys...thanks for the encouragement...Robby I used the wide handle. I decided that if Im gonna 2 different movements of rows I think it would be good to do 1 movement wide grip and the other narrow. I didnt get one yet...I think if I did CT might vomit on me lol Cant wait for your wedding bub!!

Top End Bench Day

Bench
135 x 10
225 x 3
275 x 2
add 3 board
315 x 1
335 x 13,16 PRAISE GOD!!!

Extentions to the chin - 1 minutes rest
135 x10,10,10

By Him we cry ABBA Father!!! I love you Jesus!!!

Coke
09-24-2010, 08:41 PM
Wow man, benching 335 x 13,16 is amazing to say the least.

john o
09-25-2010, 01:38 AM
Coke posted exactly what popped in my head when I read your entry.

CHASE TRUSNOVEC
09-25-2010, 06:22 PM
All Glory to God always!!! Thanks guys!!!

Squat Day!!!

Squats - beltless
135 x 5
225 x 5
315 x 1,2
335 x 18 ALL GLORY TO THE KING!!!

Hack Squats
2 plates + 10 x 12,12
Leg Extentions
3 plates + 10 x 12,12,12
1 Legged Leg Curls
30 x 15, 35 x 15
Seated Calves
2 plates + 20 x 6 sets
Abs
Cardio

He makes me lie down in green pastures, He leads me besides quiet waters, He restores my soul - Psalm 23

Jesus is the Hope, the Life and The Way

john o
09-25-2010, 10:30 PM
I'll bet the cardio was biking, rowing, or something seated. Running would have been tough after a leg day like that. Fantastic work bud!

Coke
09-26-2010, 10:11 AM
Squats are awesome Chase, looking stellar.

rob spitzner
09-27-2010, 08:22 PM
whoa! thats some serious reps.

the weather was great upstate and there was people fly fishing all over! looked tempting

CHASE TRUSNOVEC
09-27-2010, 10:04 PM
thanks guys!!!

-John - it was running but crazy rough...i hate cardio lol
- robby - im telling you, give it a shot...if you ever want to borrow my pole you can...i caught a sunfish and a baby bass and was still psyched lol

Raw Bench Day!!

Incline Bench
135 x 10
185 x 5
205 x 10
225 x 19 THANK YOU JESUS!!!! I took this idea out of Johnny's book, train my weaknesses first

Flat Dumbell Bench
100's x 10,10,29 GOD IS GOOD!!! pr

Seated Barbell Military Press
165 x 11,22 JESUS HAS THE REIGNS!!

Flat Fly's
65's x 15,15,14

Cable Side Laterals
15 x 10,15,15


" ' "The LORD bless you
and keep you;

the LORD make his face shine upon you
and be gracious to you;

the LORD turn his face toward you
and give you peace."

- Numbers 6 : 24 - 26

john o
09-27-2010, 11:29 PM
You have been a rep monster of late! Always good to see an inspirational passage as well big man. Have fun with the new hobby.

CHASE TRUSNOVEC
09-29-2010, 01:54 PM
Thanks Johnny!!! I have trouble with tenacity when it gets to the heavy weight. So as per John Bernor, doing this many reps is helping me get used to keeping going with the weight even when Im really uncomfortable lol i feel like im getting better at it too PRAISE GOD!!!

Deadlift and Upper Back Night!!

Deadlift - beltless on 2 inch blocks
135 x 5
225 x 3
315 x 1
375 x 1
415 x 11 PRAAIIIIIISSSEEEEE GOD!!! pr

Romanian Deadlifts
335 x 15

Wide Grip Seated Rows
225 x 3 sets of 10
Rope Pulldowns
155 x 4 sets of 10
Extra Wide Pulldowns
started with 215 and did reps of 10 down to 145 then back up

ALL GLORY TO GOD THE FATHER OF US ALL!!!!

"ForI know the plans that I have for you", Declares the Lord, "plans to prosper you and not to harm you, plans to give you a hope and a future." - Jeremiah 29:11

john o
09-29-2010, 07:29 PM
I knew you were up to something :) Outstanding deadlift PR Chase!

Coke
09-30-2010, 12:29 AM
Doing pretty good man, digging the new PRs.

CHASE TRUSNOVEC
10-04-2010, 11:01 PM
thanks boys as always!!! you guys are great!!!! God Bless!!!

Top End Day at the new gym, JD's Health Club!!! This place is awesome...God is forever faithful!!!

Bench
135 x 10
185 x 5
225 x 1
275 x 1
315 x 1
add 2 board
345 x 10,10 THANK YOU JESUS!!!

Extentions to the Chin - 1 minutes rest
145 x 10,10,10

Pushdowns for a burn out set

Squat Day!!

Beltless Squats
135 x 5
235 x 3
325 x 1
345 x 18 ALL GLORY ALWAYS TO KING JESUS!!!

Hack Squats
2 plates + 10 and 5 x 12,12

Leg Extentions
cant remember the weight (I think it was 100 x 10,10,10)

Lying Leg Curls
70 x 15
100 x 10

Standing Calf Raises
6 sets of 10 with 100

Cardio

Coke
10-05-2010, 10:05 AM
Glad you are really into the new facility and liking it over there...session is on point guy.

john o
10-05-2010, 06:28 PM
Both sessions were great Chase! Enjoy the new place.

CHASE TRUSNOVEC
10-12-2010, 10:53 PM
Thanks fellas...you guys are awesome!!! God Bless you my brothers!!!


Raw Bench Day!!!

Comp Grip - done with bout 3 minutes between sets, the last rep was paused on the first 2 sets but not the last one
135 x 10
185 x 5
225 x 1
275 x 1
315 x 1, 8,8,7 ALL GLORY TO GOD!!!

Incline Dumbell Bench
90's x 10,10,20

Seated Barbell Military Press
175 x 10,18

Peck Deck supersetted with cable crossovers
90 x 10,10,10 - 50 x 15,15,15

Side Laterals - Drop Sets
30's,20's,10's x 10,10,10

Deadlift and Upper Back Day!

Deadlifts - done with belt off the floor
135 x 5
225 x 1
315 x 1
405 x 1
495 x 4,4 THANK YOU JESUS!!! ill be honest, im not happy with this but still looking forward to next week :)
315 x 5 sets of 2 for speed

Leverage Rows supersetted with Incline Dumbell Rows
2 plates x 10,10,10,10 - 55's x 15,15,15,15
Hammer Strength Pulldowns - drop set
1 plate + 2 quarters, 1 plate + 1 quarter, 1 plate x 8,8,8
Shrugs supersetted with Low Cable Williams shrugs (Ithink thats what they are called)
405 x 10,10,10 - 105 x 15,15,15
Rear Laterals - drop set
20's, 30's, 40's x 10,10,10 sort of, got really tired after the first set lol
Abs
Cardio

I LOVE MY GOD WITH ALL MY HEART!!!!
"No weapon forged against you shall prevail" Isaiah 54:17

john o
10-13-2010, 12:57 AM
You are mixing in a lot of different things and doing well with each and every one of them. The deads give you something to shoot for next go round. God Bless Chase!

Coke
10-13-2010, 09:24 AM
Looks great in here bro.

CHASE TRUSNOVEC
10-17-2010, 08:09 PM
Thanks as always fellas!!! God Bless you guys too!!!

Top End Day!!

Comp Grip - done with 3 board
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
355 x 7,7 PRAISE GOD!!

Extentions to the Chin - done with 1 minutes rest
155 x 10,10,10

Pushdowns supersetted with underhand pushdowns
1 plate then (cant exactly remember) 90 x 10,10,10

Cambered Bar Curls - triple drop set
75,55,35 x 10,10,10
Machine Preacher Curls
90 x 12,12,12

Squat Day!!!

Squats - done with belt
135 x 5
225 x 2
315 x 2
405 x 1
425 x 8,6 THANK YOU JESUS!!!
rewarmed up and took 405 x 5

V Squat Machine
2 plates + 25 x 10,10

Leg Extentions - Triple Drop Set
110,80,50 x 10,8, 8 for 3 sets
Lying Leg Curls - Triple Drop Set
110,80,50 x 10,10,10 for 3 sets
Leg Press Calf Raises supersetted with Seated Calf Raises
3 plates x 12 for 3 sets then 2 plates x 8 for 3 sets

Cardio

Thank you Jesus for your unfailing, everlasting love!!! To you be the Glory!!!

"For you did not receive a spirit that makes you a slave again to fear, but you received the Spirit of sonship. And by him we cry, "Abba, Father." - Romans 8:15

john o
10-17-2010, 11:10 PM
Great work! You even got some work on the gunz LOL. How are you feeling with the cardio and some of the other things you are doing? Onward Christian soldier!

CHASE TRUSNOVEC
10-19-2010, 12:17 PM
Yeah john, gotta pump the guns lol Cardio is doing good, im trying to get in a third day for it but i keep forgetting lol We started changing how we train a little. We have been doing this kind of program for years. I think I have plateaud out a little bit. So were trying to tweak things a little here and there to shock the body. Im lovin it. I have added calories a little but it doesnt seem that I dont think I have gained much body fat. Im lovin it brotha!!! God is Good!!


Raw Bench Day!!!

Comp Grip
135 x 10
185 x 5
225 x 1
275 x 1
320 x 8,6,6 JESUS IS MY KING!!! done with 3 minutes rest between sets

Incline Dumbell Bench
100's x 10,10,10

Seated Barbell Military Press
185 x 12,11

Pec Deck supersetted with Cable Crossovers
100 then 60 x 10/12 for 3 sets

Dumbell Side Laterals - drop set
37.5/25/22 x 9,9,9 for 3 sets

THANK YOU FOR LOVING US JESUS!!!

Coke
10-19-2010, 07:55 PM
Always doing very well Chase, props.

john o
10-19-2010, 08:45 PM
Very glad to hear you are feeling good and are excited with the changes. Take care Chase!

CHASE TRUSNOVEC
10-24-2010, 08:58 PM
God deserves all the glory!!!!

Deadlift and Upper Back Night

Deadlifts - done with belt
135 x 5
225 x 2
315 x 1
405 x 10, 10 THANK YOU JESUS FOR YOUR BLESSINGS!!!

Good Mornings
225 x 10,10

Leverage Rows supersetted with Incline Dumbell Rows
2 plates + 5 x 10,10,10 then 60's x 15,15,15 ALL PRAISE TO MY DAD!!! these are rough

Plate Loaded Pulldowns - triple drop set
plate + 2 quarters + 10 x 8, take off quarter x 8, take off another quarter x 8 - 3 sets

Top End Day

Comp Grip - done with 3 board
135 x 10
185 x 5
225 x 1
275 x 1
315 x 1
365 x 7,9 ITS JESUS WHO GIVES!!!!

Extentions to the chin - with 1 minute rest between sets
165 x 10,10,6 GOD IS GOOD!!! these get rough quick!!

Plate Loaded Pushdowns supersetted with Underhand Pushdowns
started with plate + 10 then went to plate + quarter x 12 x 12 then 65 x 10 for 3 sets

Cambered Bar Curls - triple drop set
35 x 9, 25 x 9, 15 x 9

Squat Night

Squats - done with belt
135 x 5
225 x 5
315 x 1
365 x 1
385 x 10,10 MY GOD IS AMAZING!!!

Hack Squats
2 plates + 35 x 10,10 THANK YOU JESUS!!!

Leg Extentions - triple drop set
120 x 9, 90 x 9, 60 x 9 x 3 sets (130,100,70) GOD IS MIGHTY!!!

Seated Leg Curls - triple drop set
130 x 8, 100 x 8, 70 x 8 for 3 sets

Hip Adductor
50 x 15 for 3 sets

Donkey Calf Raises - triple drop set

Abs
Cardio

GOD GETS THE GLORY!!!!

"I am the resurrection and the life. He who believes in me will live, even though he dies; 26and whoever lives and believes in me will never die..." - Jesus in John 11:25-26

Coke
10-25-2010, 10:05 AM
Looks real good man, no doubt you will stay the course.

john o
10-25-2010, 09:15 PM
Supersets, drop sets, short rests and heavy lifting! Keep the great work coming.

CHASE TRUSNOVEC
10-30-2010, 07:56 PM
Raw Bench Day!!

Comp Grip
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
330 x 5,5,5 JESUS TAKES THE GLORY!!! done with 3 minutes rest

Incline Dumbell Press
105's x 10,10,10

Seated Military Press
195 x 12,12

Pec Deck supersetted with Cable Crossovers
110 then 70 for 10 each for 3 sets

Side Laterals- drop set
40, 35,22 x 8 for 3 sets

Deadlift and Upper Back

Deadlift -done with belt
135 x 5
225 x 1
315 x 1
405 x 1
420 x 10,10 THANK YOU JESUS!!!

Good Mornings
245 x 10 275 x 5 PRAISE GOD!!!

Shrugs supersetted with Williams Shrugs
415 then 120 x 10 for 3 sets

Cable Rows - drop set
160,140,120,100 x 8
180,160,140,120 x 8
200, 180,160,140 x 8

Pulldowns - drop set
140, 100 x 10
160, 140 x 10 for 2 sets

Lat Pushdowns
cant remember weights

Rear Laterals
22,35,45 x 10,10,5 for 3 sets

Squat Day

Squats - done with belt
135 x 5
225 x 3
315 x 1
375 x 1
405 x 10,10 ALL PRAISE TO MY FATHER!!!

Leg Press
5 plates x 7
6 plates x 7

Leg Extentions
plate + 3 25's, +2 25's, + 1 25's x 8 for 3 sets
Lying Leg Curls
100, 80 x 8 for 3 sets
Calves
Abs

THANK YOU DADDY FOR YOUR PROMISES!!!

Now there is in store for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day—and not only to me, but also to all who have longed for his appearing. - 2Timothy 4:8


THANK YOU JESUS FOR LOVING ME!!!

Coke
10-30-2010, 09:00 PM
The force is sure enough with you dude, no question about it!!

john o
10-30-2010, 09:51 PM
Always working hard brother Chase! What is a Williams shrug?

CHASE TRUSNOVEC
11-06-2010, 07:35 PM
ALL GLORY TO GOD FELLAS!! John a williams shrug is when you take a low row but instead of bending your arms you just squeeze your shoulder blades together :)

Raw Bench Day

Comp Grip
135 x 10
185 x 5
225 x 1
275 x 1
315 x 1
340 x 5,5,5 ALL GLORY TO GOD!!! the 3rd set was done with 3 minutes rest

Incline Dumbell Bench
110's x 10,10,10

Seated Military Press
205 x 10,11 ALL GLORY TO MY DADDY!!!

Flat Cable Flyes supersetted with machine side laterals
70,40 to 70,40 x 10,10,10

Deadlift and Upper Back Day

Deadlift - done with a belt
135 x 5
225 x 1
315 x 1
405 x 1
435 x 10,10 PRAISE GOD!!!

Good Mornings
295 x 5,5

Shrugs - 405,315 x 10,10,10

Top Pulley Close Grip Rows
200 x 10,210 x 10,10

Pulldowns to the chin
180 x 10,10,10

Leg Raises
bodyweight x 14,10,10
Cardio for 15 minutes

Top End Bench Day
135 x 10
185 x 5
225 x 1
275 x 1
315 x 1
add 3 board
375 x 7,13 JESUS IS KING AND HE TAKES THE GLORY!!!

Extentions the the chin - 1 min rest
175 x 10,8,6

Machine Pushdowns
2 plates x 10,10,10

Biceps

Squat Day

Squats - done with a belt
135 x 5
225 x 1
315 x 1
375 x 1
425 x 10,10 THANK YOU JESUS!!!

Leg Press
6 plates + 1-25 on top x 7,7

Leg Extentions
2 plates x 12, 2 plates + 25 x 10,10

Standing Leg Curls
70 x 10,10,10

Calves

THANK YOU JESUS!!!

john o
11-09-2010, 07:11 PM
Moving mountains Chase! Thanks for the feedback on the Williams shrugs. Blessings!

Coke
11-10-2010, 09:46 AM
Good deal man, throwing big weights around and with high reps in some cases.

CHASE TRUSNOVEC
11-12-2010, 10:17 PM
you guys are awesome...keep the faith fellas!!! GOD BLESS YOU GUYS!!!

Raw Bench Night

Comp Grip
135 x 10
185 x 5
225 x 1
275 x 1
315 x 1
355 x 3,3 THANK YOU JESUS FOR LOVING ME!!!

Flat Dumbell Press
120's x 10,10,10

Seated Barbell Military Press
215 x 8,8 ALL GLORY TO MY FATHER IN HEAVEN!!

Cable Fly's
80/50 x 10,10,10
Machine Side Laterals
40/50/60/70 x 5
50/60/70/80 x 5,5

Deadlift and Upper Back Night

Deadlifts - done with belt
135 x 5
225 x 3
315 x 1
405 x 1
455 x 11 ALL MY LOVE TO JESUS!!!

Good Mornings
225 x 1
305 x 5,5

Machine Shrugs
150 x 10,20,25

High Pulley Close Grip Rows
220 x 10,10,10

Pulldowns to the chin
190 x 10,10,10

Lat Pushdowns
30 x 20
50 x 20,20

Biceps

Machine Abs
Cardio

Squat Night

Squats - with a belt
135 x 5
225 x 1
315 x 1
375 x 1
415 x 1
445 x 12 MY GOD GETS THE GLORY FOREVER!!!

Leg Press
6 plates + 25 x 7,7

Leg Extentions
2 plates + 35 x 10,10,10
Standing Leg Curls
80 x 10,10,10
Lying Leg Curls
80/70/60 x 6,6,7
Seated Leg Curls
80 x 10,10
Calves
Abs
Diner lol

THANK YOU JESUS FOR GREAT FELLOWSHIP AND FOR YOUR EVERLASTING LOVE AND PRESENCE!!!!

john o
11-13-2010, 12:43 AM
Chase you are now repping the heavy weights you were doing for singles, doubles, and triples. Yes? That means you are getting even stronger big fella :) God Bless ya!

Coke
11-13-2010, 06:43 PM
We can do this, and whatever else we plan to do bro - faith is a grain of mustard seed!!

rob spitzner
11-14-2010, 06:41 AM
training looks awesome chase!!! dont forget about mixing in some hendersons for them shrug movements.

CHASE TRUSNOVEC
11-24-2010, 10:04 PM
thanks fellas as always for your constant encouragement!!! it means so much!!! God Bless you guys and happy thanksgiving!!

Bench Day!!

Comp Grip
135 x 10
185 x 5
225 x 1
275 x 1
315 x 1
380 x 3,3 ALL GLORY TO MY KING!!!

Flat Dumbell Press
140's x 10,10,10

Seated Military Press
225 x 8,8 THANK YOU JESUS!!!

Incline Cable Fly's
70/40 x 10,10,10

Cable Side Laterals
40/20 x 10,10,10

Deadlift and Upper Back Day!!!

Deadlifts - done with belt
135 x 5
225 x 3
315 x 1
405 x 1
455 x 1
485 x 7 THANK YOU JESUS!!!!

Good Mornings
325 x 5,5 PRAISE GOD!!

Cable Shrugs
220/190 x 15,15,15

Seated rows with wrap around bar
210/180 x 10,10,10

Super Wide Grip Pulldowns to the chin
140 x 15
160 x 15,15

Lat Pushdowns
50 x 15
60 x 15,15

Snakes
50 x 20
70 x 20
90 x 20

“Amen! Praise and glory and wisdom and thanks and honor and power and strength be to our God for ever and ever. Amen!” - Revelation 7:12

Behemoth
11-25-2010, 12:19 AM
Stong lifting brother. Whats your height and weight and do you compete?

Brian Hopper
11-25-2010, 06:51 AM
Nice work Chase!!!!

Coke
11-25-2010, 03:07 PM
Seriously fine training guy!!

john o
11-26-2010, 12:13 PM
Great training week as per usual Chase!

CHASE TRUSNOVEC
12-04-2010, 05:56 PM
hey fellas thanks for the encouragement!!!!! GOD BLESS YOU GUYS!!!

behemoth - im 5'7" and weigh about 247. Yes I do compete, right now im hoping to do a raw meet in february :)

Top End Work

Bench
135 x 10
185 x 5
225 x 3
275 x 1
315 x 1
add 3 board
365 x 1
395 x 7,7 ALL GLORY TO GOD!!!

Extentions to the Chin - 1 minutes rest between sets
195 x 7,6,5 THANK YOU JESUS!!

Pushdowns
45 + 10 x 10,10,12
Reverse Pushdowns
95 x 10,10,10
Bicep Stuff

JESUS REIGNS!!!

john o
12-05-2010, 02:05 AM
Strong pressing Chase! We'll be seeing a lot of great training in here as you prepare for the meet.

Coke
12-05-2010, 04:06 PM
Good luck on doing the February meet. Like the benching and all Chase.

CHASE TRUSNOVEC
12-07-2010, 08:17 PM
thanks guys!!!

Squat Night!!

Squats - done with belt
145 x 3
235 x 3
325 x 1
375 x 1
415 x 1
445 x 1
475 x 7,7 ALL GLORY AND HONOR TO MY FATHER IN HEAVEN!!!

Leg Press
7 plates x 7,7

Cybex Hack Squat
280 x 10
320 x 10,10

Seated Leg Curls
100,80 x 10,10,10

Calves
Cardio

Bench Night!!

Comp Grip
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1
390 x 1,1,1 PRAISE GOD!!! paused the last one

Flat Dumbell Bench
145 x 9,9,9 JESUS IS KING!!!

Seated Barbell Military
230 x 8,7

Incline Cable Flyes
50,30 x 12,12,12

Cable Side Lateral
20,10 x 20,20,20

"For we do not have a high priest (JESUS) who is unable to sympathize with our weaknesses, but we have one who has been tempted in every way, just as we are - yet was without sin." - Hebrews 4:15 I LOVE YOU JESUS!!!

john o
12-07-2010, 09:01 PM
That squat is looking goood! Of course the pressing is too. Powerful lifting Chase.

Brian Hopper
12-07-2010, 09:45 PM
Nice work on both squat and bench!!!

Coke
12-08-2010, 01:12 PM
Nice job on all fronts, props for always being such a champion for the Lord Jesus Christ - you are rare!!

Kiff
12-08-2010, 01:15 PM
Strong stuff in here mate.

Athos
12-08-2010, 01:24 PM
Definitely super strong stuff Chase! I'll be following your training progress as you prepare for the february meet.

john o
12-08-2010, 05:32 PM
Nice job on all fronts, props for always being such a champion for the Lord Jesus Christ - you are rare!!

I second that!

CHASE TRUSNOVEC
12-13-2010, 09:29 PM
guys, thanks so much for your kind words!!! ALL GLORY TO GOD!!

Deadlift and Upper Back Day

Deadlift - done with a belt
135 x 5
225 x 1
315 x 1
405 x 1
455 x 1
495 x 1, 1, 3 PRAISE GOD!! feels great

Good Mornings
225 x 8

DB Shrugs
120's x 15,15,20
Plate Loaded Row
1 plate x 40,40,40
Machine Pulldowns
1 plate x 30,30,30
Lat Pushdowns
60 x 15,15,15
Snakes
70 x 15,15,15
Abs
Cardio

Tricep Day

Close Grip
135 x 5
185 x 3
225 x 1
275 x 1
285 x 8,8 GOD IS GOOD!!!

DB Extentions - 1 minute rest
55 x 10,10,10
Cable Extentions
cant remember the weight oops
1 armed underhanded pushdowns
cant remember again :)
Bicep Stuff
Cardio

Bench Day

Comp Grip
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1
390 x 2,2 ALL GLORY TO THE KING OF KINGS!!

DB Inclines
105 x 10,12

Seated Barbell Military's
240 x 9 THANK YOU JESUS!!!

"For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord." - Romans 8:38-39

Athos
12-13-2010, 10:14 PM
Man you are for real - and not only do you move crazy weight, you give proper credit to where it is due. Impressive to say the least.

john o
12-13-2010, 10:33 PM
You threw everything at it but the kitchen sink Chase LOL. All the core lifts are looking real strong. Lots of volume on the accessory movements and even abs and cardio. The deads felt good too huh? Awesome. Peace brother!

Brian Hopper
12-14-2010, 06:20 AM
Strong stuff on all 3 days Chase!!!!

Coke
12-14-2010, 11:22 AM
Numbers are all looking very good, can't go wrong guy.

CHASE TRUSNOVEC
12-16-2010, 05:31 PM
Thanks so much guys...you guys are awesome!!! God Bless all of you!!!

Deadlift and Upper Back Day

Deadlifts - with belt
135 x 10
225 x 3
315 x 1
405 x 1
455 x 1
495 x 10 PRAISE YOU JESUS!!!! all time pr

Hyperextentions
65 x 12

Plate Loaded Rows
2 plates x 10,10,10
Pullups
bdywght x 6,6,6,6
DB Rows
85 x 12,10,12
Roman Chairs
37 x 12,12,12
Cardio

Tri and Bicep Day

Close Grips
135 x 10
185 x 3
225 x 1
275 x 1
295 x 8,8 ALL GLORY TO GOD!!

DB Extentions - with 1 minutes rest
65 x 10,10,10

Bi's hehe

"Not to us, LORD, not to us
but to your name be the glory,
because of your love and faithfulness." - Psalm 115:1

john o
12-16-2010, 05:56 PM
Congratulations on a substantial all-time PR!

Athos
12-16-2010, 06:44 PM
Wow... five plates on each side for ten reps on deadlift, that's insane! Strong, strong close grip bench too Chase. You are an inspiration man, awesome to see your dedication to our Lord. Love it!

Brian Hopper
12-16-2010, 07:17 PM
Good job on your all-time PR!!!!!!

Coke
12-16-2010, 08:46 PM
Props on the new deads PR Chase.

CHASE TRUSNOVEC
12-17-2010, 07:17 PM
thank you guys so much!! ALL GLORY TO GOD ALWAYS!!!

Squat Day

Squats - with a belt

145 x 5
235 x 3
325 x 1
375 x 2
415 x 1
455 x 1
490 x 7,7 THANK YOU JESUS!!!!

Paused Hack Squats
2 plates + 10 x 5
2plates + 25 x 5

Cybex Hack Squat
340 x 10,10,10
Seated Leg Curls
120/90 x 10,10,10
Seated Calves 3 plates x 10,10,10,10
Donkey Calves 60 x 40, 70 x 40,40
Standing Calves 120 x 20,140 x 20, 160 x 20
Abs - salute planks
Cardio

“The virgin will conceive and give birth to a son, and they will call him Immanuel” (which means “God with us”). - Matthew 1:23 KEEP CHRIST IN CHRISTMAS!!!

Coke
12-17-2010, 09:46 PM
Huge day with the squats, repping with nearly 500lbs is no joke.

Brian Hopper
12-18-2010, 07:08 AM
Nice work on the squats Chase!!!

muscle_g
12-18-2010, 07:59 AM
Very strong work in here!! Also I love how you give all of the glory to God!!

Kiff
12-18-2010, 08:56 AM
495x10 is crazy strong!

john o
12-18-2010, 11:53 AM
Eyes and ears are opening! Wonderful leg day Chase. How did you like the salute planks?

CHASE TRUSNOVEC
12-22-2010, 10:10 PM
Honestly im so flattered by your guys encouragement!!! You guys are a blessing!!! God Bless all of you!!

Bench Day

Comp Grip
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
325 x 5 PRAISE GOD!!

Incline DB Press
115 x 12,12

Seated Barbell Military Press
250 x 6,6 ALL GLORY TO JESUS!!

Comp Grip - came back to these because i had to take a call earlier and cooled down so i had to move on
325 x 5,5 GOD IS GOOD!!!

Deadlift and Upper Back Day!!

Deadlift - with a belt
135 x 5
225 x 3
315 x 1
405 x 1
495 x 1
515 x 5,5 THANK YOU JESUS!!!

Cable Good Mornings
120 x 12
160 x 12

DB Shrugs
130's x 15,15,20
Plate Loaded Rows
2plates + 10 x 10,10
2 plates + 2 10's x 10
Pullups
bdwght + 2.5lbs x 6,6,6,6
DB Rows
95 x 12,12,12
Cardio

How much more, then, will the blood of Christ, who through the eternal Spirit offered himself unblemished to God, cleanse our consciences from acts that lead to death, so that we may serve the living God! - Hebrews 9:14 I LOVE JESUS!!!

john o
12-22-2010, 11:02 PM
Everything is moving well Chase, and you still have plenty of time before the meet! Those military presses are huge!!

Coke
12-23-2010, 12:06 AM
Good deal man, staying in a nice stride.

Athos
12-23-2010, 06:53 AM
Wow Chase, you just move a ton of weight, that's all there is to it. Monster benching, huge deadlifts and crazy military press... you're going to put on quote a show at your meet. Very nicely done!

Brian Hopper
12-23-2010, 09:30 AM
Strong work Chase!!!!!

CHASE TRUSNOVEC
12-26-2010, 02:44 PM
Guys, thanks so much!!! Hop you all had a great Christmas!!! God Bless!!!

Top End Day

Close Grip Bench
135 x 10
185 x 3
225 x 1
275 x 1
310 x 10 ALL GLORY TO THE KING OF KINGS!!!
315 X 10 THANK YOU DADDY!!

DB Extentions - 1 minute rest between sets
70's 10,10,10

Biceps

"Greater love has no one than this: to lay down one’s life for one’s friends." - John 15:13

Brian Hopper
12-26-2010, 02:52 PM
Good job Chase!!!!!

john o
12-26-2010, 07:51 PM
Very strong pressing Chase! God Bless you!

Athos
12-26-2010, 09:38 PM
Insane benching Chase, truly amazing! You motivate me brother, excellent stuff!

Kiff
12-27-2010, 09:27 AM
You close grip numbers people struggle to bench mate sick stuff.

Coke
12-27-2010, 02:30 PM
Wow dude, way to kill those triceps.

CHASE TRUSNOVEC
12-28-2010, 10:04 PM
Thanks so much as always guys!! Youre encouragement goes a long way...and youre all in my prayers!!! God Bless you guys!!

Bench Night

Comp Grip
135 x 10
185 x 3
225 x 1
275 x 1
315 x 1
340 x 5,5 THANK YOU JESUS!!!

Incline Dumbell Press
120's x 7,11 I LUV YOU JESUS!!

Seated Barbell Miltary Press
260 x 1,3

Cable Side Laterals
30 x 10,10
Pec Deck
?? x 15,15,15


Squat Night

Squats - with a belt
145 x 5
235 x 3
325 x 2
415 x 1
465 x 1
505 x 7 ALL GLORY TO JESUS...MY DADDY!!! new pr

Hack Squats
3 plates x 5,5

Cybex Hack Squat
360 x 10,10,10

Seated Leg Curls
130/90 x 10,10,10

Cardio

"You are my God, and I will praise you;
you are my God, and I will exalt you.

Give thanks to the LORD, for he is good;
his love endures forever." - Psalms 118: 28-29

john o
12-28-2010, 11:41 PM
Hey brother thanks for keeping us in your prayers! I'm really happy to see you doing so well! That squat PR is enormous. You consistently post great workouts, but lately they have been on another level.

Kiff
12-29-2010, 02:07 AM
Wow. That is a MASSIVE squat mate.

Athos
12-29-2010, 05:26 AM
Awesome squat PR!! Actually just great lifting all the way around, I can't wait to see what you do at the comp in February. You are the man indeed.

Brian Hopper
12-29-2010, 09:20 AM
Good job on the new PR Chase!!!!

Coke
12-29-2010, 08:47 PM
Luv the big lifting man, moving huge numbers.

john o
01-11-2011, 08:11 PM
We want to see your workouts! :) Hope things are going well.

CHASE TRUSNOVEC
01-12-2011, 12:33 PM
Guys thank you so much for all your kind words...theres just no other way to say it...you guys are awesome!!!!! God Bless all of you!!!

Ok so last week I was in Colorado for a Youth For Christ Training and I got back on sunday...it was beautiful out there!!!!

Bench Day!

Comp Grip
135 x 12
185 x 3
225 x 1
275 x 1
315 x 1
355 x 1, 5 PRAISE GOD!!!
355 X 2 ALL GLORY TO GOD!! these were paused

Incline Dumbell Bench
125's x 10,10

Seated DB Military Press
80's x 12,12

Incline Machine Press
plate + 25 x 10,10,10
Lying Cable Side Raises
30's x 10,10,10

Deadlift and Upper Back Day!

Deadlifts - with a belt
135 x 5
225 x 1
315 x 1
405 x 2
495 x 1
545 x 5 JESUS TAKES THE GLORY!!!

Good Mornings
295 x 5,5

Smith Machine Shrugs
4 plates x 15,15,15

One Armed Machine Rows
plate x 15,15,15,15
Pulldowns
180 x 12,12,12,12
Knee Ups
bdwght x 12,12,12,12
Cardio

1John1:9 - If we confess our sins He is faithful and just to forgive us our sins and to cleanse us from all unrighteousness!

Hey fellas I just wanted to let everyone know...I was recently hired by an organization called Youth For Christ which is a missionary organization that specifically reaches out to young people everywhere, literally. I was hired to run something called a campus life in the Mastic Beach and Shirley area on Long Island, New York. Mastic and Shirley are known for their high poverty rate, single parent families, crime, and drug and alcohol abuse. My job is to reach out to the young people in this area and give them a reason for hope! I will be holding Bible studies, a youth group, big brother programs, and be a person to advocate for these kids. If at all possible I would love to be able to send you guys a monthly prayer and fundraising letter...You guys would be a part of the ministry and helping out disenfranchised kids in my area!! Even if youre not interested I would still like to send a letter. Send me a pm and Ill get right back to you! Thanks and God Bless!!!

Coke
01-12-2011, 12:47 PM
Showing plenty of strength Chase. It is very honorable to be so selfless and humane towards mankind!!

Athos
01-12-2011, 02:26 PM
Huge benching and deadlifting Chase, just impressive. You look right on track for your February meet. Also that is awesome about your new gig, sounds like a lot of opportunties for you to help many people. Nice work on both fronts bro!

Kiff
01-12-2011, 02:31 PM
Showing plenty of strength Chase. It is very honorable to be so selfless and humane towards mankind!!

Second this chase you are a stand up bloke and an insane lifter solid work.

john o
01-12-2011, 03:37 PM
Congratulations on the new job. They are lucky to have you! Very strong lifting too Chase. God bless you on this new journey.

Brian Hopper
01-12-2011, 09:05 PM
Good job on both training days and congrats on the new job brother, best of luck!!!!!!

CHASE TRUSNOVEC
01-20-2011, 05:55 PM
Thanks guys so much for all the encouragement as always!!! Thanks also for the well wishes for my job...its definitely gonna be awesome and bring God a lot of Glory!!!! Love you guys!!!

Squat Day!

Squats - with a belt

145 x 5
235 x 3
325 x 1
415 x 1
rewarmed up
235 x 1
325 x 1
415 x 1
505 x 1
535 x 3 ALL GLORY TO JESUS!!!
540 x 1 PRAISE GOD!!! missed on the second

Hack Squats
3 plates + 5 x 5,5
Cybex Hack Squats
300 x 10,10
Lying Leg Curls
100/80 x 10,10,10

Bench Day!

Comp Grip
135 x 10
185 x 5
225 x 2
275 x 1
315 x 1
365 x 3 THANK YOU JESUS!!
365 x 1 JESUS REIGNS!! paused

Incline DB Bench
130's x 8,8
Seated DB Military
85's x 10,10

Top End Day!!

Close Grip Bench
135 x 10
185 x 3
225 x 1
275 x 1
310 x 8 I LOVE YOU JESUS!!!

Barbell Extentions - 1 minute rest between sets
145 x 10,10,10
Reverse Grip One Arm Pushdowns
45 x 10,10,10
Bi's

“As the Father has loved me, so have I loved you. Now remain in my love." - Jesus in John 15:9

Athos
01-20-2011, 07:33 PM
HUGE squatting and benching, wow... and a ridiculous close grip bench... very impressive Chase. Your competition is coming up in a few weeks right? Awesome work.

Brian Hopper
01-20-2011, 08:06 PM
Good job on everything brother!!!