Chases Journal - THANK YOU JESUS!!!

[john o]

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]

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]

Some big lifting this week (like every week). CGBP, seated press, squats, all very strong.

[john o]

Where you at brother?

[CHASE TRUSNOVEC]

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]

Nice squats Chase!!!!

[john o]

No worries. Just checking up on you. The squat workout was awesome! God bless!

[CHASE TRUSNOVEC]

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]

Lots of heavy lifting Chase! Good luck in the new shirt.

[CHASE TRUSNOVEC]

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]

Fine effort with the raw close grip pressing Chase! When is your next comp?

[CHASE TRUSNOVEC]

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]

Good luck at the meet Chase and nice squatting!

[CHASE TRUSNOVEC]

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]

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]

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]

Got you pencilled in on the prayer list my man.

[CHASE TRUSNOVEC]

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]

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]

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]

Glad to help encourage you Chase. I appreciate the same support from you. Great workout! Have fun at the meet.

[CHASE TRUSNOVEC]

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]

Keep up the good work Chase! All your lifts are really solid.

[rob spitzner]

Super benching there chase!!!

[Coke]

Awesome the way you go about doing your thing while staying humble before the Lord, how impressive!!