Chases Journal - THANK YOU JESUS!!!

[john o]

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]

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]

Always doing very well Chase, props.

[john o]

Very glad to hear you are feeling good and are excited with the changes. Take care Chase!

[CHASE TRUSNOVEC]

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]

Looks real good man, no doubt you will stay the course.

[john o]

Supersets, drop sets, short rests and heavy lifting! Keep the great work coming.

[CHASE TRUSNOVEC]

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]

The force is sure enough with you dude, no question about it!!

[john o]

Always working hard brother Chase! What is a Williams shrug?

[CHASE TRUSNOVEC]

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]

Moving mountains Chase! Thanks for the feedback on the Williams shrugs. Blessings!

[Coke]

Good deal man, throwing big weights around and with high reps in some cases.

[CHASE TRUSNOVEC]

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]

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]

We can do this, and whatever else we plan to do bro - faith is a grain of mustard seed!!

[rob spitzner]

training looks awesome chase!!! dont forget about mixing in some hendersons for them shrug movements.

[CHASE TRUSNOVEC]

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]

Stong lifting brother. Whats your height and weight and do you compete?

[Brian Hopper]

Nice work Chase!!!!

[Coke]

Seriously fine training guy!!

[john o]

Great training week as per usual Chase!

[CHASE TRUSNOVEC]

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]

Strong pressing Chase! We'll be seeing a lot of great training in here as you prepare for the meet.

[Coke]

Good luck on doing the February meet. Like the benching and all Chase.