Chases Journal - THANK YOU JESUS!!!

[Brian Hopper]

Big squats Chase!!!

[Coke]

Squats - with a belt
415 x 5 sets of 5
415 x 12 PRAISE GOD!!! worked hard to make sure I was hitting depth everytime

True excellence bro!

[sandman24]

good work, man. keep working that depth.

[CHASE TRUSNOVEC]

thanks fellas!!!

Deadlift and Upper Back Day!!

Sumo Deadlifts - off blocks that were just below my knee
600 x 3 - grip was slipping, I felt like I could have gotten more
600 x 3 - GOD IS AMAZING LOVE!! used straps but the third one was really hard so I didnt go for more

Sumo Goodmornings
225 x 10
275 x 10 - I liked these but they kicked the pants off my hamstrings

EZ Curl Rows Underhand
185 x 4 sets of 12
Close Grip Pulldowns
120 x 4 sets of 15

Pulldowns
120 x 4 sets of 15
Straight Arm Pushdowns
50 x 4 sets of 15

Cable Shrugs
?? x 4 sets of 10
BB Shrugs
405 x 4 sets of 10

ABS

Shoulders and Triceps

DB Side Laterals
22/15 x 4 sets of 10
Cable Side Laterals
30/10 x 4 sets of 10

Seated BB Military
185 x 2 sets of 10
DB front Raise
45 x 4 sets of 10
Seated BB Military becasue I forgot to do 4 sets
135 x 2 sets of 10

EZ Curl Skull Crushers
2(25's) on each side x 3 sets of 12
Pushdowns/Incline Rope Extentions
70/50? x 2 sets of 15/15
90/50 x 2 sets of 12/15


Leg Day

Squats - done with belt
425 x 3 sets of 5
425 x 11 JESUS IN MY HEART!!!

Leg Press/Leg Extentions
8 plates/plate x 15/15
9 plates/plate x 15/15
10 plates/plate x 12/15
11 plates/plate x 12/15

Stiff Legged Deads to the knees/Leg Curls
65/5 x 4 sets of 20

BB Curls
95 x 4 sets of 10
Cable Curls
45/25 x 4 sets of 10/10
Hammer curls
25's x 4 sets of 10

ABS

One day as Jesus was standing by the Lake of Gennesaret, the people were crowding around him and listening to the word of God. He saw at the water’s edge two boats, left there by the fishermen, who were washing their nets. He got into one of the boats, the one belonging to Simon, and asked him to put out a little from shore. Then he sat down and taught the people from the boat.

When he had finished speaking, he said to Simon, “Put out into deep water, and let down the nets for a catch.”

Simon answered, “Master, we’ve worked hard all night and haven’t caught anything. But because you say so, I will let down the nets.”

When they had done so, they caught such a large number of fish that their nets began to break. So they signaled their partners in the other boat to come and help them, and they came and filled both boats so full that they began to sink.

When Simon Peter saw this, he fell at Jesus’ knees and said, “Go away from me, Lord; I am a sinful man!” For he and all his companions were astonished at the catch of fish they had taken, and so were James and John, the sons of Zebedee, Simon’s partners.

Then Jesus said to Simon, “Don’t be afraid; from now on you will fish for people.” So they pulled their boats up on shore, left everything and followed him. LUKE 5:1-11

[Brian Hopper]

Strong work all around!!!

[sandman24]

what's your training plan with john leaving, buddy?

[Barbaccio]

Training looks amazing as always Chase. Hope things are going well. Sad to see John and Nikki go.

[Coke]

Training is outstanding to say the least.

[CHASE TRUSNOVEC]

hey thanks fellas!!! Im sad to see my friend go for sure but like Jon says some friendships last forever As far as training I am currently losing weight and am 10 lbs slimmer hehe, Im doing a lot of bodybuilding stuff as I am really not happy with the way I look...I believe this will also help with strength gains as well

Chest Day

Incline Dumbell superset with Cable Crossovers
85's/50 x 2 sets of 15/15
95's x 10/15
95's x 9/15

Flat Back Bench
225 x 4 sets of 10 GOD IS AWESOME!!

Deadlift and Upper Back

Beltless Deadlifts - Conventional
455 x 2 sets of 10
455 x 12 JESUS IS MY SAVIOR!! used double overhand with straps

Machine Goodmornings
100 x 15
130 x 2 sets of 20

Pullups superset with Wraparound Pulldowns
bdywght/100 x 4 sets of 12/15

Plate Loaded Rows superset with DB Rows
1 plate/40's x 2 sets of 15/15
2 plates/40's x 2 sets of 12/15

DB Shrugs/Cable Shrugs
110's/200 x 2 sets of 15/15
130's/200 x 2 sets of 12/15

BB Holds
95/115/135/135 x 4 sets of 10 seconds
Hex holds
25lbs x 4 sets of 20 seconds

ABS

Soon afterward, Jesus went to a town called Nain, and his disciples and a large crowd went along with him. As he approached the town gate, a dead person was being carried out—the only son of his mother, and she was a widow. And a large crowd from the town was with her. When the Lord saw her, his heart went out to her and he said, “Don’t cry.”

Then he went up and touched the bier they were carrying him on, and the bearers stood still. He said, “Young man, I say to you, get up!” The dead man sat up and began to talk, and Jesus gave him back to his mother.

They were all filled with awe and praised God. “A great prophet has appeared among us,” they said. “God has come to help his people.” This news about Jesus spread throughout Judea and the surrounding country. - LUKE 7:11-17

[Coke]

Interesting seeing you with the more bodybuilding approach and the 10lb weight loss.

Making it happen in every which way.

[Brian Hopper]

Nice work overall!!!

[CHASE TRUSNOVEC]

thanks coke and brian!!! thanks for taking the time out to stop in here

Shoulders and Triceps

Seated DB Militarys
95 x 2 sets of 5
105 x 5
105 x 8

BB clean and press
75 x 4 sets of 12

Cable Side Laterals
20 x 4 sets of 21's
Machine Side Laterals
70-20 x 4 sets of 6 reps of dropsets

Pushdowns/Incline Rope Extensions
90/60 x 2 sets of 15/15
110/60 x 2 sets of 12/15

EZ curl Skullcrushers
85 x 4 sets of 12

Leg Day

Leg Press/Leg Extentsions
10/plate + 10 x 15/15
11/same x 15/15
12/same x 12/15
13/same x 12/15

Squats - with belt
375 x 3 sets of 8 PRAISE GOD!!! these were killer!!!

Seated Cable Leg Curls
70 x 4 sets of 20
Single Leg Curls Standing
50? x 4 sets of 20

Biceps and Abs

Now as they were traveling along, He entered a village; and a woman named Martha welcomed Him into her home. She had a sister called Mary, who was seated at the Lord’s feet, listening to His word. But Martha was distracted with all her preparations; and she came up to Him and said, “Lord, do You not care that my sister has left me to do all the serving alone? Then tell her to help me.” But the Lord answered and said to her, “ Martha, Martha, you are worried and bothered about so many things; but only one thing is necessary, for Mary has chosen the good part, which shall not be taken away from her.” - Luke 10:38 - 42

[Coke]

Moving big weights guy, no joke.

[Eric Adolph]

We want some training vids!

[CHASE TRUSNOVEC]

thanks guys...ill try eric

Chest Day

BB Incline Bench
225 x 12
245 x 10
265 x 8
285 x 6
315 x 1 PRAISE GOD!!! super excited about this...to hit this preexhausted and after dropping 10lbs is a big deal for me!!

Incline DB Flys
75 x 4 sets of 12

Incline Bench Machine
60 - 10 of 4 drops sets of 5 reps for each weight


Deadlift and Upper Back Night

CT Sumo Pause Deadlifts - with belt
405 x 2 sets of 10

Safety Squat Goodmornings
225 x 3 sets of 8

DB Rows
100 x 2 sets of 12
120 x 2 sets of 12
TRX Inverted Rows
bdywght x 4 sets of 12

Assisted Underhand Pullups/Band Kayak Pushdowns
4 sets of 12/12

Had a good time training at Gaglione Strength!!! I forgot to do Traps though...gotta do'em on friday!!!


Consider the lilies, how they grow: they neither toil nor spin; but I tell you, not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass in the field, which is alive today and tomorrow is thrown into the furnace, how much more will He clothe you? You men of little faith! And do not seek what you will eat and what you will drink, and do not keep worrying. For all these things the nations of the world eagerly seek; but your Father knows that you need these things. But seek His kingdom, and these things will be added to you. Do not be afraid, little flock, for your Father has chosen gladly to give you the kingdom. - Luk 12:27-32

[Brian Hopper]

Strong incline presses!!!

[Coke]

Major props throughout, especially the inclines.

[sandman24]

john's gym is looking awesome. good work, man. hammy's are taking a beating lately. that'll help you for sure.

[CHASE TRUSNOVEC]

thanks guys...you guys should know that there are a lot of forced reps on the inclines but the 315 i got on my own with some Holy Spirit power...yea sandy i was really impressed with his gym!

Shoulder and Tricep Day

Cable Lying Laterals
30,20,10 x 4 sets of 10 each drop
Seated DB Laterals
27's x 4 sets of 15

Behind the Neck Militarys/Supinated DB Militarys
145/37 x 4 sets of 10/10

Seated Overhead Extensions with EZ curl bar
135 x 4 sets of 10
Incline Tate Presses
45 x 4 sets of 12
Underhand Pressdowns
65 x 4 set of 20

Leg Day

Squats with Belt
440 x 5,5,5,8 THANK YOU JESUS!!

Hack Squats
2plate + 25 x 4 sets of 10

Single Leg Extentions
40 x 4 sets of 20

GHR's
4 sets of 15
Seated Leg Curls
11 x 4 sets of 15

BB Shrugs/Machine Preachers - missed traps on tuesday
315/40 x 4 sets of 15/15
DB Shrugs/Lying Cable Curls
140/65 x 4 sets of 20/20

ABS - have to start hitting these harder but did pretty good today

“As for God, his way is perfect: The LORD’s word is flawless; he shields all who take refuge in him.” Psalm 18:30

[S_Lusterino]

440x8! After three other sets.....very cool, how's the increased volume been helping you?

[Coke]

Workload is on point dude.

[CHASE TRUSNOVEC]

thanks fellas...the increased volume has been really good on my upper body but taking its toll on my lower body so were gonna scale it back there a bit

Chest Day

Machine Inclines
90 - 40 dropsets of 5 x 4 sets

High Incline Cable Flies
50 x 4 sets of 10

BB Inclines
165 x 4 sets of 12

Deadlift and Upper Back Day

Sumo Deads - with mini's
225 x 5 singles
275 x 3 singles

Hyperextentions
140 x 3 sets of 10

Neutral Gip Pullups
bdywght x 4 sets of 12
Behind the Neck Pulldowns
130 x 4 sets of 15

Low Cable Rows/EZ Curl Underhand Rows
110/105 x 2 sets of 15/15
130/105 x 2 sets of 12/15

Curl Shrugs/DB Shrugs
stack + 25/110's x 3 sets of 20/15
same/130's x 20/15

ABS

To some who were confident of their own righteousness and looked down on everyone else, Jesus told this parable: “Two men went up to the temple to pray, one a Pharisee and the other a tax collector. The Pharisee stood by himself and prayed: ‘God, I thank you that I am not like other people—robbers, evildoers, adulterers—or even like this tax collector. I fast twice a week and give a tenth of all I get.’

“But the tax collector stood at a distance. He would not even look up to heaven, but beat his breast and said, ‘God, have mercy on me, a sinner.’

“I tell you that this man, rather than the other, went home justified before God. For all those who exalt themselves will be humbled, and those who humble themselves will be exalted.”

Luke 18: 9-14

[Eric Adolph]

thanks fellas...the increased volume has been really good on my upper body but taking its toll on my lower body

Finding the same thing out for myself!!

[Coke]

Nice job with the effort Chase.

[JohnnyRingo]

You truly are a powerlifting preacher man! nice lifts!