Linda Cusmano ‘OUT FOR BLOOD 2011′

I went back to training yesterday, after almost a full month off.  I stopped my denial, went in for deep tissue massage and that did the trick, I am 80% better.  I have some deep areas in my glutes and hams which cannot be stretched myself, no matter how much I try.  I am very flexible, in the tendons but the muscle belly itself needed work, I also had a hamstring, the inner one, attched to the adductor……..she had to rip them apart!
I was so light headed after the massage it took me 15 mins for it to subside…….now that is a ton of lactic acid build up!
So over the weekend I could see a big diff.  Its not perfect, I get tight and cannot bend but its not bad like before.
It just compounded from tightness to very very tight.  She said I have a battle going on in my pelvic girdle between these tight areas so its like a constant battle between them as they each pull my pelvis in different directions, which puts pain and pressure on my low low back and glute.  its isolated now to the glute so that was a good time to go in for treatment.
So yesterday I got in 20 mins of light cardio and an easy 2×10 on 8-9 machines, all body conditioning.
Today I did similar except I used 4 machines for cardio, did 5 mins on each and also I did my cardio first both days, normally I do it last.
Today I did some work on balance and extreme boards while doing some arm work.
I felt good so I decided at the end of the session to try a few skills…………so far so good, no pain.  I did my cartwheel one armed, some holds and leaps- no pain -YEEEEEESSSSS!!!
I only have 3 months left to get this together and not sure I can do my aerial for this contest as the take off and landing really ranks on my pelvis and usually puts it out anyway, plus I have to whip my following leg after take off so we will see.
I did sent my music requests to my dj guy and have been looking at costumes.
It sucks that I cannot go full boar, I kinda feel like if you cannot, don’t compete at all but at this level, its funny - sometimes they pick winners who I know even at my worst I can do better so I am going to really concentrate on the strength which they like and keep the routine as entertaining as I can.  This level show also has slower music and routines which still make top 3…………but then again I always feel that because of my past with this org. I have to work twice as hard as everyone else as I already have black marks against me…………politics suck but oh well, part of the game and this is the next goal I chose so I am up for the challenge.
Diet has been good for the past 2 days as well, so far so good sitting at about 2500 cals.  I am doing cardio daily now so if I don’t lean fast enough to suit me, I will drop to 2000 cals and see from there, more cardio, less cals……etc as I get closer.
Linda

Time for new stats to be uploaded.  I dropped a tad of bodyfat and have kept the gained muscle I got over the off season - WHOOHOO!!!!

But now being off the past 3 weeks kinda feels like a bad time for the measurments and photos since I am not looking regularly trained but now that i am entering on season, my pre season was flakey, I am unsure I can still compete but will keep at it anyway.  its more about routine, fitness routine can be hard on my injury so lets see.

I am down to 129 so I only lost 3 lbs of fat and am sure it was only fat.

I never did finish my NO Limits which I was testing for Designer and now I have some ActivaTe to test for them as well.

I am thinking to do the ActivaTe alone for a week or 2 then include the rest of my NO Limits along with.

I am going to start back slow, machine work, bands at home, recumbant bike for now until my glute/back issue gets better.  It has isolated itself more now to the glute which is good, no more radiating pain up to my lower back and other side.  At this point its a slow lean to show, but to be able to do my routine work is questionable and I have just over 3 mths, still not doing the routine full through and was still finishing its design when the back complained and I had to stop as i was unable to even pull off a cartwheel.  That is when it all stopped - I did chiro and physio, will do some deep tissue  massage too……when I can.

So here we go on my next macrocycle, pre to on season.

Linda

well since April I have had a ghost visit……..an old accident injury in my lower left back and glute from a rear ender and I was in the back seat. It has been slowly sneaking up on me, and me being hardcore, kept working HARD and HEAVY when I can did not help.
Well, it has been so sore that every position hurts, standing, sitting, whatever. so I cannot even do a cartwheel right now let alone the prep needed to win in Nov!
So I am healing, did a physio, did chiro, looking at some massage/deep tissue/swedish/shiatsu and more physio. I have been okayed to do recumbent bike and light weight which would be fine but I am too sore to stand………….working with a few clients and I am worn for the day so the past 3 weeks have been slack, only some trail walks or hikes but thats it. I am still 129lbs more or less and started to soften a bit from lack of weights, and lack of proper diet, I mean its been some good and some bad but its not so much bad foods but the lack of eating, I have been eating under cals and under protein.
I figured I will keep on it as best I can and can enter up to a month out, so I will see how things go and play by ear BUT WON’T SAY UNCLE JUST YET!!
I know the heavy lifting over the past 8 mths, as infrequent as it was between with large rest weeks at a time………..I still overused my back.
I love deadlifting and squatting and I had not done much atg squatting, which I had done now in the past months and although the weight was not at the same amount as when I do 90 degree squats, another competitor/trainer/stuntwomen in my gym said I was lifting pretty heavy in her opinion even with the atg and had been lifting heavy when I did lift, for most of the past 8 mths so it made me think……maybe I have. I don’t see it that way but even though I may have a good perspective with others, with clients etc, I suppose have a warped one when it comes to myself so I push harder and harder thinking I still have to push more meanwhile others are saying when will she stop or slow down……….
So my desire and paranoia to be BIGGER naturally and my personality being the ‘punish myself, train like its your last day, push till you feel it’ attitude got me an overuse injury rekindling the old accident damage.
They said it is just very very tight…….like iron cable……..so it will be hard to loosen it up…..and I stretch, always have, and am flexible so this boggles me.
OH well, I am glad my muscle has gotten more dense - that is what I take from them being called iron cables. I must admit, I have been on and off on my vits……..and water. that makes for the problem I have now. I just get so used to my body running like a machine with no issues that I expect too much sometimes.
I know I lost some body fat, and gained some muscle so looking as I do now I would normally reflect 122-124 even as high maybe as 126lbs but I know I gained over 3lbs or so of muscle just the past few months so looking at the past few months before that- I gained a few there too so in my calcs I would say I am up 7lbs avg of lean muscle gains in the past 8 mths with lots of time off in between too!!! Avg of a pound per month with bulk diet and training and large weeks of rest through out each heavy program I followed. Had I been even more disciplined and strict I bet I could have pulled out a few more lbs of lean gains!
Linda

Linda

June 26 Tues
12 mins HIIT on treadmill
12 mins stair master high intensity
12 mins cross trainer level 6 manual with reverse
12 mins on ARC quick start, 10% incl.
6 mins jog on treadmill at 5.5 mph
6 mins on rower moderate pace

June 27 Wed
red band 2x Circuit

Sumo Squat, Bent Row, Band Pushup, Rear Delt Raise, Standing Tri Ext, Bicep Curl standing, cycle abs bw.

June 28 Thr
3×20
Assisted Pullups 80 superset Obls on angle bench with 10lb
Tri PD Rope #4 triset hyperext on angle bench 10lb ts setaed calves 25lb per side
Seated Leg Press #120 ss Side Delt M #3
Pec Dec #4 ts Shrug M #4 ts Bi M #2

June 29 Fri, 30 Sat
Off.