Linda Cusmano ‘OUT FOR BLOOD 2011′

August 21, 07 - Tuesday
Did my weights and 45mins cardio using 3 machines - 15 per. Did HIIT on a bike I have not tried til now and wow was it cushy!! It was a new lifefitness industrial, very nice. Fat burn on the other 2 machines.

Wed - off

August 23, 07 - Thursday
Did my weights, 45 mins fat burn on 3 machines - 15 per.
Have been unable to do routine work, toe still swollen and sore but the Arnica is speeding up the healing and I think even the Designer supps I am on is helping.
NO Limits and ActivaTe.

Friday and Saturday were a wash because I was involved with judging a Bodybuilding and Figure show so I ended up training my weights at home on Sunday night but no cardio although my cals were low as I did not eat many full meals, just nuts and coffee - fast stuff.

August 27, 07 - Monday
Forgot my program at home so I just did an hour and 20 mins of cardio, 20 mins per on 4 machines, mainly on fat burn and cardio levels.
Using step machine, cross trainer elliptical, tread and ARC to really work the tush and quads.
I was able to do twice through on my routine, kinda, the shushanovas were okay which ironically I expected to be bad still since they are leaps where I land in push up position, so the toes too…………but it was more when I went to do any spins or pushoffs on that foot that seemed to piss the toe off more so I was not really able to do much more…….but hey, this type of injury took me months last time, this was only a week and I have been doing cardio for days now too on that toe………….not too bad.
I also feel that the NO Limits and ActivaTe are helping me with my lighter higher rep work by increasing rep tolerance or slower rep tolerance.
My back is much better, still tweaks now and again but it is better!
Linda

Did my weights day 3 today for a home workout since its mainly glutes with some back and I have the bodylastics set plus a few light plyoballs.  I will do day to tomorrow at the gym since its hams and shoulders and I don’t want to comprimise in weight lifted although I have to stay light on hams for now due to glute/back injury.
Did 45 good mins on my recumbant bike again today with a slow HIIT, as time passed I went faster, but kept intensity at zero, but for my bike zero is not flingy, there is still some intensity even at zero.
Diet was okay but had some pizza today and yesterday…….not normal for me, I don’t even really like pizza normally - PMS!!!!
Anyway, other than those saddle bags and not being as hard looking as I would like, I am happy and am coming along.
Linda

My toe is sore, and has a few colors today…….so I did my recumbant bike at home for 45 mins, 500+ cals burned, thats good.
Got a gel pack which is for hot and cold, so I can ice, then heat……also got some arnica gel so lets see if I cannot speed up the healing.
I also picked up a half pineapple to finish off today, holistically it is supposed to help the healing for this situation - can’t hurt!
Linda

I can see just from these pics my whole right side if out of alignment, hip is high, even the right glute cheek is higher than the left, the shoudler……..no wonder my left side lumbar and glute are sore…….it just seems no matter how much I get adjusted and work to condition it I am fighting this!!!
My toe does not look to good either……..I think when I landed (from air into pushup position) I hyper extended the big toe and it bent to the side…..I cannot bend it, but its swollen although not HUGE…..so far. Sucks to go hard when you are injured.

I also noticed my butt is smaller yet my hips are taking longer, that has never been an issue for me so I let it go a bit to far the past 2 years and am now paying. My hips are so out of proportion, saddlebags……..that it makes me look like I have no quads!
Hopefully as I lean and those saddlebags disappear I will show more quad sweep………I suppose I will also just have to concentrate on more quad size for the year ahead….I did that this past year but I guess not enough. I guess all the strength and heavy lifting just did not get my legs big, my upper body did okay but the legs could be bigger. As I train the past few weeks with pathetically light weights and higher reps, I notice getting response from that so that shock may just trigger more quad growth. I know a few gals who say they get bigger quads when training lighter with higher reps so that may be the direction my quads are now taking……..our bodies do change in response every few years and I have been at it now over 10 years.
I may also have to get some scar tissue removed with deep tissue massage to the quads, it may be blocked which happened to me with my hams a few years ago and when I had deep tissue done those hams grew 2 inches within no time flat…….so it could be the same syndrome with my quads and they are much more sensitive to deep tissue than the other areas of my body….hmmmm.
Linda

great workout, did calves, hams and shoulders3-4 exercises each for moderate light 3×15.  35 mins cardio on a few machines moderate intensity, fat burn.
Took my ActivaTe and NO Limits today and am very impressed with the results.  a few days off,  2 days back on and my arms are shaped again!
Linda

Fat cals and percent is high to make up for lower carbs and protein.
Will drop 2 tbs Udos as late at week 10 depending on how quick body looks to fats for energy fuel.
Week 10 will drop fat (Udos) and may up carbs at some point, of course for carb up week, but may up then a tad if fat lowered, to replace fuel need.
May drop to 1600 cals, that is when oil would be lowered and no increase in carb until last week.
Protein is fine at about a gram per lb at this point.
Linda

Diet Plan - 1800 cal per day with diet something like this:

Meal 1 - Oatmeal or protein smoothie with fruit – may became only oatmeal or only whey or combo.

Meal 2 – 25-40gm protein (can of tuna or soy meat which I am phasing out soon, dry cottage cheese which will be phased out soon or scoop whey with 8 oz water) ¾ cup green beans or ½ can asparagus or ¾ cup broc measured raw.

Meal 3 – ¾ cup no fat plain yogurt which will soon be phased out, or ½ cup legumes which also will be phased out. Small Banana is an option or ½ grapefruit. ½ cup cooked quinoa, baked with a sprinkle of olive oil and chopped garlic – 4-5 baby carrots – carrots phased out closer to show, instead would use ½ cup spinach stuffed into cup.

Meal 4 – same as meal 2.

Meal 5 – same as meal 3 but may become same as meal 6 depending on how I lean down.

Meal 6 – handful almonds plain raw, whey.

Avg of 2 liter water per day.

May have diet dr. pep or coffee as cheat - whole milk is the cheat part.

Foods

Cals Fat Carb Prot

Oat bran cereal, cooked, fat not added in cooking ( 1.25 cup, cooked ) 101 3 27 7

Asparagus, canned, drained solids ( 0.5 can (300 x 407) ) 24 1 3 3

It’s All Good Chicken Breast Herb Dijon ( 150 gram ) 195 6 11 24

Banana, raw ( 1 small (6" to 6-7/8" long) ) 93 0 24 1

Quinoa cooked with water ( 0.5 cup ) 127 2 23 5

Asparagus, canned, drained solids ( 0.5 can (300 x 407) ) 24 1 3 3

Quinoa cooked with water ( 0.5 cup ) 127 2 23 5

Yogurt, plain, nonfat milk ( 0.5 cup (8 fl oz) ) 68 0 9 7

Interactive Nutrition Protein ( 1.2 serving ) 156 0 1 37

Almonds, unroasted ( 0.25 cup, NFS ) 205 18 7 8

Udos Oil ( 4 tablespoon ) 486 54 0 1

Tuna, canned, water pack ( 1 can (6.5 oz), drained ) 194 1 0 43

Water ( 80 fl oz ) 0 0 0 0

KRAFT, CRYSTAL LIGHT Sugar Free Low Calorie Soft Drink Mix Lemonade, with aspartame and acesulfame potassium sweetener, powder ( 3 NLEA serving ) 14 0 0 0

Total 1813 89 132 142

Week 1

5 days weights and cardio - 8 exercise per day

• Quads      and Chest
• Hams,      Calves and Shoulders
• Glutes,      Inner/Outer Thigh, and Upper/Mid Back
• Abs      and Biceps
• Lower      Back and Triceps

3 sets of 15 moderate / light weights

Week 2

5 days weights and cardio - 10 exercise per day

Same split but pyramid set 1×15, 1×12 and 1×15 – increasing weight for top set.

Week 3

6 days weights and cardio weekly from here on.

7 exercises per day on my sweet split.

Week 4

6 days weights and cardio - 8 exercises per day on my sweet split

3 days 3×12, 3 days 3×20

Week 5

6 days weights and cardio - 10 exercises per day on my sweet split

3 days 3×12, 3 days 3×25

Week 6

6 days weights and cardio - 12 exercises per day on my sweet split

3 days 3×12, 3 days 3×40

Week 7

Crossfit and Sissel alternative exercises, 6 per day

Upper/Lower split

1-2 sets

Week 8

Circuit Interval Cardio Combo

1 min sprints mixed with a set of weights 30mins at most.

All body each day.

Week 9

Machine Pyramid Sets 8, 12, 18, 10, 8

5-6 exercises per day

• Chest
• Back
• Shoulders
• Arms
• Legs

Week 10 – Week 13 Pre Contest

I will get stats this weekend, bf, weight, measurements.
Also photos.

ON  Season 2007 Contest Plan
Pre season was dominated by injury, diet and training was sporadic.
Contest Date Nov 10th, 2007.  Pre contest plan may vary this somewhere from a month to 2 weeks out.

4-6 days per week 20-30 mins fitness routine practice
5-6 days per week Cardio 20-60 mins
5-6 days per week weights, 6 day split, superset, triset and pyramid.
Some straight sets when needed for injury, if it’s sore.

Diet Plan
1800 cal per day with diet something like this:
Meal 1 - Oatmeal or protein smoothie with fruit – may became only oatmeal or only whey or combo
Meal 2 – 25-40gm protein (can of tuna or soy meat which I am phasing out soon, dry cottage cheese which will be phased out soon or scoop whey with 8 oz water) ¾ cup green beans or ½ can asparagus or ¾ cup broc measured raw.
Meal 3 – ¾ cup no fat plain yogurt which will soon be phased out, or ½ cup legumes which also will be phased out. Small Banana is an option or ½ grapefruit. ½ cup cooked quinoa, baked with a sprinkle of olive oil and chopped garlic – 4-5 baby carrots – carrots phased out closer to show, instead would use ½ cup spinach stuffed into cup.
Meal 4 – same as meal 2
Meal 5 – same as meal 3 but may become same as meal 6 depending on how I lean down.
Meal 6 – handful almonds plain raw, whey.
Avg of 2 liter water per day. Usana Essentials and Proflavinols daily, as well as Designer Supplements ActivaTe taken 3 caps twice per day as well as Designer Supplements NO Limits taken 5 caps 30 or so mins pre workout.
I may take a whey only shake pre workout and this would be prior to Meal 1 by a few hours. This shake would also have Udos, as would most of my shakes, and greens plus which would only be in the first shake of the day. I also add creatine and glutamine, but I stop creatine a few weeks out from contest.
I take interactive nutrition whey protein.

Focus on bottom end tightening with step ups, stair master, elevated tread/ct/ellip.
Hip ext, multi hip machine, inverted leg press, smith, moderate to light front/back/OH and atg squat depending on back***. Light Ham Deads, Light Ham work in general to avoid injury irritation.
Work on straddle leap height as back allows, do them between weight sets and exercises.
Keep BW work in as back/glute injury allows. (pullups, chins, dips, high pushups, abs)
Inner/outer thigh machine and cables for sure.
Keep Ab work light for back/glute injury to behave. Work on shaping with light to mod weights. Reps range 10-40! Fat burn focus.
Balance body exercises/muscle groups within focus and goals.

Here goes!!  Back on track in the next few days.
PS
Aug 2nd did an hour cardio on several machines, progressive hit on tread to start for 30 mins then rower, step and ct.
Friday Aug 3rd I did 20 mins on ARC EZ with 10% elevation, to the top!
Did a few sets of pullups, dips, abs, shrugs and a careful light set of hypers.
Then I was off Sat and Sun as per prev. post regarding yard sale and family drama taking me to today!
I did get 15 mins of light routine skills and walkthrough on Wednesday Aug 8th, yesterday. Once warm my back/glute is not so bad, tolerable anyway.

Linda