Linda Cusmano ‘OUT FOR BLOOD 2011′

[B]Wed 9 26 07[/B]
I did like 500 crunches, 50 lunge knee ups per leg, 100 hip thrust (glute), 100 lying tri ext with 10lb DB per arm, the other stuff was bw, and hammers with the weight, 100 of them.  Jogged on tread 5mph for 30 mins

[B]Thur 9 27 07[/B]
20-50 rep leg shredder work, like single leg squat, leg ext, add/abd.
an hour mild cardio.

[B]Friday[/B] off

[B]Saturday[/B] off but did a demo so I did a light version of my fitness routine.
And here are my updated comparisons taken today.

[IMG]http://www.members.shaw.ca/Italianangel/92907b.JPG[/IMG]
[IMG]http://www.members.shaw.ca/Italianangel/92907bf.JPG[/IMG]
[IMG]http://www.members.shaw.ca/Italianangel/92907s.JPG[/IMG]
[IMG]http://www.members.shaw.ca/Italianangel/92907f.JPG[/IMG]
[IMG]http://www.members.shaw.ca/Italianangel/92907ff.JPG[/IMG]

I am happy with the progress, can see some lines on the quads finally, and should see more in the hams, with overall shrink wrapping………
Linda

So on the 23rd I did so some light jog intervals with some bodyweight work as stated above.
I took yesterday - Monday, September 24th 07 off and had  massage and chiro.
I am 75% better now.
Today I did my hour of cardio on stair master and arc, some rower adn bike but mostly upright as I am supposed to…………
I did a couple sets of 10 on 2 machines per muscle group excluding arms with a moderate weight and here my latest shots.  It hurt to pose but I tried.

Well I have been off since Wednesday and yesterday I just could not take it anymore and did my last workout of Week 5 with light weight at home with a band and did as much as I could standing then would sit to relieve the injury as it would increase in pain the longer I stood.

No Cardio at all since Tuesday and that worrries me - although my diet is pretty tight, I had cpr yesterday so I had a coffee, no fat milk though, and an apple with peanut butter as well as a few of Annies coco bunnies, nothing that would ruin my diet normally but with me off I need to refrain from cheats because my fat burning is less with no cardio so I have to stick to the diet I posetd above, that masochistic feeding schedule.

I am already thinking about next year because I don’t know how well I will place under the conditions I am in now, at such a crucial point in my training. I know the gals entering against me are well trained and most by the president of the org which makes it already dicey along with other little politics but if I could at least come in super hard I have a small chance, regardless of routine.
I wanted to do my aerial but now, next time I can finally practice……if I try it i could repull and end up sore again………..but I really wanted to wow the routine with an intro flip. Decisions……………..

I will do what I can and post some photo updates and you can all tell me if I am not quite hard enough at this point…………….trainers tend to really get mind screwed when judging themselves………..full confidence with clients but not with self especially fighting injury.

My toe is not an issue, although not fully healed it was workable after a week. Today is a week and a day after my glute reinjury and its still pinching, although I do get massage tomorrow and how painful that has been…….she said my hips were completely out and to get adjusted before I see her next but I could not get into the chiro until after our appt Monday - she thinks the adjustment may release all this and does not want to tear me down each session meanwhile it is not going to get better if it is alignment………..well I guess thats about it for update.

I will take week 6 and do what I can and put my little bit of tolerance toward cardio if I can, and maybe just do 3-4 exercises per day with a good weight using compound work.
Week 7 is cross fit, so I chose a few of those exercises such as handstand pushups, turkish get ups, maybe some GI janes which are like a hundred burpees into pullup done with over under grip, and stuff like that, but will be back let me. I always enjoy being so strong and flexible………….but still as flexible as I am here I deal with tight attachments and muscle bellies yet I can still do all my splits, russian and front. WE, my rmt and I , figure I just need to keep a monthly with massge to just keep me on par and my muscle growing, I tend to cause a lot of scar tissue with some of my gymnastics and tricks……..its all ballistic so it causes minor tears more so than weights and then being ‘athlete’ of course I have been taught and am used to working through pain etc. unless its debilitating so that work ethic does not help of course.
oh well………….guess that is my sad update.
Linda

Well it is time to tighten the diet a bit more for a few weeks - I don’t usually go this low with carb and cals but I need to for a little bit. I have to get super hard to pull off a win for this show.

Here is the plan:
Foods

Cals/ Fat/ Carb /Prot
Oatmeal, cooked, regular, fat not added in cooking ( 0.75 cup, cooked ) 109/ 2/ 19 /5
Finfish, snapper, mixed species, cooked, dry heat ( 2 fillet ) 435/ 6/ 0/ 89
Rice, brown, medium-grain, cooked ( 0.6 cup ) 131/ 1/ 28/ 3
Banana, raw ( 1 extra small (less than 6″ long) ) 75 /0 /19 /1
Interactive Nutrition Protein ( 2 serving ) 260/ 0 /2/ 62
Almonds, unroasted ( 0.25 cup, whole, unblanched ) 205/ 18/ 7/ 8
Broccoli, raw ( 1 cup, flowerets ) 20/ 0/ 4/ 2
Total 1235/ 27/ 78/ 169

The four numbers after each food listed above follow the cals/fat/carb/protein in that order, even in the total. I will stop quinoa for a spell and go with brown rice and omit Udos, just for this tighter part.:nod:

I may have tilapia or even cod and may sneak a tenderloin steak in there, although I don’t eat meat………..pre contest I have a steak once or twice per week and just close my eyes.:D

I am pms now so its not a good time for pics and I feel like water under skin, and last bit of belly fat under belly button is like a tiny tire but with an hour cardio per day I think I should be okay and not need to double that, although I may by next week if I feel it is needed.

I took Sunday off, but trained Monday and Tues, but being that I cannot stand up long, seriously…….I had to do all my work seated or bent or lying………..and could only do the upright bike which means it reflects in an hour what I burn on the stair master in 20 mins! issed:
But its better than nothing. My personal training has been painful but I just sit while they train unless I have to spot, so here I am hanging all over the gym equipment……..but it was the only way to keep going, at home I just sit and try not to move much.:(

Anyway, I have a guest performance on the 29th……….good luck.
And this weekend I have cpr, good thing I get to sit alot for that.

I took so much advil the past 2 days I have been having to pop tums for heartburn…………yummy treat but cannot do that anymore.:rolleyes:

Not sure if I will train, if so I will do so at home maybe? I don’t know, not sure I can use my recumbent bike and may just need to hit the gym for the upright.:confused:
But after massage, which I am going to RIGHT now, I will maybe not train and rest, we will see……………..time is so crucial now!!!

Okay just got back from my rmt, she said to take time off til Friday, I see her again……but I told her I can’t but she said doing my training bent is only going to shorten the muscles more with tightness ( I knew that but us trainers go stupid when it comes to ourselves and we do stupid shit thinking we are oh so stronger and immortal than our clients…..) and she said I need to be elongated……….but I told her I cannot stop and need to keep fat burning and get hard for this contest so she said swim………I have not swam since I was like 18……..I hate being in pools and water with others, people are disgusting….. ……especially in water……..but I guess I will have to try to go do some friggin’ laps. I don’t have suits you actually use to swim in! Well I have a couple bikinis I can try and hopefully they don’t come off! She also said to get into the jet tub and give it some time in the hot jets………..so I guess that is what I will do today and tomorrow - the good thing is that because I have not swam in so long, it should be instant results. I am going to do my back, bi and obl training today though, at home, I will just do it slowly over the day so that I can do the standing work, standing - the pain does not get spasmy unti about 30 seconds into standing so I can do my 25 reps quickly with light bands, then bend over for relief……I know……….I sound pathetic…..but take a peek at the counter at the bottom of my sig, less than 7 wks left.
I may have to revamp week 6 training. No, I WILL have to, so I will post that here too.;)

Linda

Thursday, Friday and Saturday AND today Sunday …… Sept 13-16- full steam ahead, training and videoing the training for a bb.com project detailing some on season prep.
Been in the gym 2-4 hours per day, the later if tanning but at least an hour cardio daily if not more, weights…………and well I tweaked my glute again, and it is attached to the ham…….I called my rmt and will see about her working it out, as of today am off, cannot stand up straight as it hurts so I have to stand hunched and cannot stand for more than a few seconds really…………..it seems my take off from the left leg and then the whip of my right leg to get over on my aerial tweaked it.
Diet has been pretty clean, I have not dropped that apple and pb yet though!! It gets me through and the results are coming gangbusters so I am okay and have cut my carbs down more with no oatmeal on some days and a carb with only 1 meal so only 1-2 carbs per day as meals with an apple or a few of these crackers, okay for pre contest………..of course I would not eat any of this if my results were not coming in well.
I think I will plaster that arnica gel on my ass now…………….see if it helps. Advil migraine has been helping a bit but I still cannot stand really and have to sit or hunch while standing to avoid the pain. I did have a good practice though…………and did tweak it through the first runthrough but did feel it for my last 2 run throughs although the pain slowly set in over the workout, which ironically was back and biceps and obliques so I am sure that didn ot help, doing hypers etc………..although it did stretch it at the bottom phase. well I cannot stop now so I still may even train at home as best I can, through the pain………….and today would be legs and shoulders and abs which would not help but maybe i can tweak it to work out and not aggravate things…………..otherwise I will just stay off today and hopefully feel better tomorrow plus hope my rmt can get me in asap Monday, she always does wonders for my muscles.
Linda

I don’t do DQ often at all but when dieting you can get odd out of the ordinary type cravings, this is mine today, a chocolate chip cookie dough blizzard with a top of hot fudge and hot caramel that I can swirl in……

Sun 9.9.07
Trained at home, usual hour of cardio the required weight day and muscle groups and diet has been tighter - with family over and everyone eating pizza, pastry, deli meats with buns n cheeses, frozen yogurt with fresh strawberry compote and roasted hazelnuts - well I was able to have some of the nuts…………and then my niece and my guy go for white chocolate mochas and more pastry, chocolate croissants during our dog walk……oh well, I just watched.
To be honest I did not want any of that, I just would have liked a coffee though but knowing I need milk in there, I skipped.
I had some yogurt with protein, a spoon of the sugar free compote and some shredded coconut - after this week even these foods will be cut.

Mon 9.10.07
Over an hour cardio, required weights, good with diet but did have an apple…….fruit will be cut end of week until I tighten up more.

Tues 9.11.07
Same idea as Monday.  Have had an apple or pear each day in the afternoon……….otherwise diet clean.

Wed 9.12.07
Off today. Should do routine but my body needs the rest and I don’t want to get hurt trying to push myself with routine when tired.
I blew it last night and had 2 apples with peanut butter then I had a bun with peanut butter and scant butter……………pms, I just needed something!!! I have to hold it together because I really want to tighten up nice and won’t feel settled until I cannot pinch anything on my abs.
Linda

Sunday Sept 2.07
Off

Monday Sept 3.07
Did 2 days of training to catch up for Sun off and also because it is light and I had the juice for it today!! Chest/Glutes/Triceps and Back/Obliques/Biceps with a 15 min walk at 4mph on 10% incline on tread.

Tuesday Sept 4.07
An hour cardio including 30 mins on routine which is 4-6X through.
Had a last ice cream today and coffee, will be cutting dairy by Thursday as well as fruit, except a rare banana, and limiting the diet pop as well.
Still on creatine.  May drop it in a few weeks unless I get so lean that I can stay on it, will see what the body does.

Wednesday Sept 5.07
Did an hour cardio and 20 mins routine too, weights as well which was legs, shoulders and abs. I am now on week 4 as per plan a few posts above.
Did some fittings today, I will post a few pics below, tab is above on this site! I looked soft in the shots though, yet seem leaner at other parts of the day like after workouts or early morning. I got my suits and shoes except my dance ones. Did my first fitness suit fitting and will now be sending it back to Amy at poswingwear.com to bead it. The rest are ready and I did some shots fitting them as well.

Thursday Sept 6.07
40 mins cardio, back sore today, did my weights. Am finished with NO Limits, today was the last does so now I am half way through ActivaTe. Will take some getting used to without the NO Limits but I did a day or 2 this past week and it went okay, seems my cardio has picked up and become easier anyway and weights are feeling the loss but will level out soon I am sure and I still have the ActivaTe.