Chases Journal - THANK YOU JESUS!!!

[CHASE TRUSNOVEC]

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]

Bravo Chase! 500 is awesome. God Bless you buddy!

[CHASE TRUSNOVEC]

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]

Great efforts as usual Chase!

[CHASE TRUSNOVEC]

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]

Thorough and stellar lifting going on in here man.

[john o]

Cardio was probably rough after that leg day. Keep working hard Chase. God Bless!

[CHASE TRUSNOVEC]

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]

You managed some big, big, lifts on the deads and shrugs. Session is top notch!

[CHASE TRUSNOVEC]

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]

Good job working out the squat depth. Reverse hypes are an awesome exercise imo. God bless Chase!

[Coke]

Looking real good on all levels bro.

[CHASE TRUSNOVEC]

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]

Great job knocking out 24 reps! Big time mlitary presses as well. God Bless you brother Chase!

[CHASE TRUSNOVEC]

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]

Nice deads from a deficit Chase! Lots of heavy pull movements.

[Coke]

Repping out with heavy deads is serious stuff, nice job throughout dude.

[john o]

Thanks again for the referral Chase. Hope the lifting/life are going well friend.

[CHASE TRUSNOVEC]

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]

Outstanding pressing sets with reps Chase.

[john o]

Heck yeah! 235x22 is ridiculous.

[CHASE TRUSNOVEC]

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]

Way to attack the "weakness." Nice session! You taking a liking to cardio yet ?

[CHASE TRUSNOVEC]

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]

Nice job for both days bro, impressive numbers.