Linda Cusmano ‘OUT FOR BLOOD 2011′

I finally got my measurements and bodyfat done.  I am updating my bodyspace with this info so go take a peek!!!
My training and diet have been 50/50 and I got results for bodyfat from 17-20%.  I am most likely sitting at the lower end of that reading, closer to 17%.  I don’t have much to lose what I do is pure bodyfat for severe cut effect.
Still need to take some pics and finish uploading my stats at my bodyspace so check it in a few days for those to be completed.

Linda

      
Tuesday April 21, 08
I can’t believe how I already have a full on 6 pack with minimal effort, I am so thrilled as I am 13 weeks out now and still ahead even with the blips of the past few months. I am soft but don’t seem to be holding to much body fat, I had an early morn so was unable to do fat test, tomorrow I can though as I don’t work am, I work afternoon. I have to not eat and all this stuff to do it, its my ELG…. bioanalogics.com.

My rmt and acu lady both say my muscle is nice, dense and in great condition………..so if I am hurting now with all this treatment and being solid in shape……I imagine I would not be walking if I were not fit eh????
Had a few replacements in meals yesterday but nothing major, still clean, but did have a chocolate oh henry in the evening and 10 rice crisps……..oops. dang it pms.

Training is going great, I feel very strong, I backed off in weight a bit but at the speed I am training I am still lifting heavier than I could have before. My reps are slower now since its the only way to challenge without too much pain while keeping weight a tad lower.
I am so white though, gonna see if pacificsunco across the street from me will sponsor me otherwise PVL will pay for it and I will have to move the tanning to include some at my gyms lie down as those get me darker and faster but at this point i am so light it hurts my eyes………………….I need to tan. the dr said the biopsy off my back was clean so I should be okay. I never burn so I was shocked he wanted to check it out in the first place.

I am finding even with smaller doses of water in my mixes of supps in the morn, I am still too full to eat my breakfast until 10 or so. I sure feel much better on my diet and have more appetite when NOT eating crap….teehee.
My tummy was not too happy about me speed drinking my stuff this morning so training was a bit yukky to the tummy but I did it anyway. Still working the new supps out. I did miss my cooler again, have to try that, still have not. I did get some lemon once in a show bag and was surprised it tasted just like lemonade…..no whey taste, not even a hint!!!so I am hoping this tea one is the same, if so I will drink it probably from now on for my whey as I am so tired of the cream flavors of vanilla or choco etc.
I add the sugar free nestea to my water now so ……

more later!!

Linda

April 11 to April 15th I was off.
Diet was 50/50.
Pre contest diet panic set in so I had a few junk days to get out those last wild oats.

Wednesday April 16th, 08
Today I did a band work out at home, no cardio. I did 3 days worth of work in one but using bands makes it possible. It took me 2 hours but was a great shock.

Thursday April 17th, 08
Yoga as usual.

Off from April 18th to the 20th.

Monday April 21st, 08
this week is 3×12, same idea of exercises I posted a few posts back. Weight is up a plate or 2-5 lbs for ever exercise but pretty much the same exercises and program. As usual I am super and tri setting doing 2-3 exercises per shot.
Did my straddles today and some routine walkthough but very light and easy as it is my first time back at my routine since Nov. last year.
I know I have to get those stats done so I am going to get them done asap. BF tomorrow and measurements maybe today as well as pics.
Have to send my bikinis back for touch ups, and bb.com wants 4 more tapes by end of may……so more videoing in the gym again!!
This means I will have to be creative on some days to jazz it up.
I feel good today and I think those supps are really helping. I want to use them a bit more before I do final write ups on them but I am close to ready to get some done.
Linda

Wednesday April 9, 08
I had deep tissue massage and was told not to train so I took today off.  Diet started off okay but ended poorly by end of day.

Thursday April 10, 08
Today was yoga day. We did a new pose today, I like that, she is good at adding new poses and keeping class movin’ and fresh - its much more bearable.

Since I have to back off on the amount of weight lifted, and its 15’s week…….I am paying close attention to my rep speed, 1-2-3 / 1-2-3-4. And it at least adds some intensity, I guess in lifting heavier in the past I may have not kept each rep so well disciplined in speed so now with lighter weight I have nothing better to do than count rep speed for every single last rep…….it helps make it more intense in a safe way.

Legs and Shoulders
Warm-up 5 mins rower, extra bout of 10 mins on step manual level 7
Barbell Squat - did smith, 10lb per side
Lying Leg curl - #2
Seated Calve Press - 25lb per
Adductors (M)#6
Abductors (M)#6
Military Press (M)#4
Side delt raise (M)#2
Barbell Front delt raise 25lb
DB Side Lying Rotator cuff 3lb
Barbell Upright row 20lb
Abs. Throne bw
Ab Bench 10lb
Abs. floor 5lb

did cardio after instead of before……

missed supps today, yesterday did not take them all.
Hve not had the whey cooler yet……I guess this is my stumbling week to get my stuff together.  Good thing I am 16 wks out!!
Linda

April 6, 08
so yesterday I got meal one, meal 2 was a decaf venti americano from starbucks with like a cup of whole milk and a load of equal………and that was it, I could not eat.  I had a couple slices of ww wonderplus.  repeated that 2 more times and had a bottle of pepsi.
I have been having a hard time getting up past 1000 cals since I was sick 2 weeks ago.  I think between the nursemaiding of my mom a few weeks back my immunity dropped, i was not eating well then being all stressed as my mother is very difficult, and did not take my supps.  So I got a tum bug and it killed me and I am 2 wks later still trying to eat more.  No training today.

April 7, 08
Today I missed the fruit and skipped the Nox stac, my tummy was already nauseated by the time I awoke so I was lucky to keep down my meal 1 protein thingy and extendavol and supps.  oatmeal is easy but still when you don’t even want to swallow its hard as I just do not want to lose what I already had.
Lunch will be 3-4 oz tilapia, half, I don’t think I can get down the whole thing or I would….anyway, 1/2 of a baseball sized acorn squash.
Dinner, same.  Not sure I can do the shake today, I may just need a pop to settle my tummy, it usually does.
here is week 1 of my 16 week periodization.  Its all 3×15 this week, mon-wed then repeat thurs to Sat or sun….6 day split.  I am going to keep weight at 75% max.

Start routine walkthrough this week 1-3 times for 20 mins

          Week 1 (yoga on Thursdays) Monday April 7th, 08
             Back   and Biceps
Warm-up   15 mins Stair master Speed Intervals level 6
Lat   pull to front #5
Mid   back row (M) #2
Hyper   ext. 25lb
Bar   curl 40lb
Preacher   curl 25lb
DB   Con. curl 5lb
DB   Wrist curl  3lb
DB   Wrist curl other side, 3lb
Obl.   Throne bw
Obl.   decline 5lb
Obl.   flr 5lb
Straddle   jumps mixed in on rest (going to do this tomorrow, my tummy was too upset today)

          Chest   and Triceps
Cardio   same
DB   Press
DB   Pullover
Pec-Dec
Cable   Pushdown
DB   Ext. 2hnds
DB   Kickback
Cable   Hip ext.
Bum   (M)
Thrusts/wt

          Legs   and Shoulders
Warm-up   5 mins rower, extra bout of 10 mins on step manual level 7
Barbell   Squat
Lying   Leg curl
Seated   Calve Press
Adductors   (M)
Abductors   (M)
Military   Press (M)
Side   delt raise (M)
Barbell   Front delt raise
DB   Side Lying Rotator cuff
Barbell   Upright row
Abs.   Throne
Ab   Bench
Abs.   floor

April 8, 08 

So yesterday I ended up having a green apple for snack 2 (meal 4) then had a coffee, same as usual, then for dinner I had a 6" ww bun sandwhich with just cheese, lettuce, cream cheese guacamole and pepperanccini and I had a bottle of pepsi again.

Tuesday April 8, 08
Chest and Triceps
Cardio same but I did fat burn today, its more like hills.
DB Press 35lb per
DB Pullover 17.5lb
Pec-Dec #5
Cable Pushdown #5
DB Ext. 2hnds 17.5
DB Kickback 12.5lb
Cable Hip ext. #3
Bum (M) #6
Thrusts/wt 17.5

I am totally trisetting these, one from each muscle group per triset, normally the first per muscle group, then second per muscle group…..etc, are grouped.
I did the straddles today.
I am soft bodied but have a clear chubby 4 pack……I should get my stats n pics up…..I will this week. Well those are my eyes, I am told I am not but those are my eyes, they see it chubby.

Today so far diet is bang on, but for dinner I will have tilapia n squash which I did not have for din yesterday, I did though eat a whole fillet for lunch yesterday which I did not think I could, I was so happy, and my body liked it….I was afraid the fishy may make my nausea worse but it actually shut it up!! My body does like dieting.
Linda

I have prepared my 16 weeks on season and pre contest prep diet and training - am ready to rock.
I lost a lot of training and diet time since my last contest with family sick and me being the sole caregiver plus I got very sick the Tues after Easter with a tummy bug! Yikes I was knocked out up to the last few days!
My back has been much less bitchy and the actupuncture/deep tissue massage combo seem to be working. I am alternating them each week.
I am so dehydrated though and need to up that water intake.

I have a bunch of new PVL products that I get to try out over the next 4 months so I plan to review them on my blog!

Here is the link to my diet plan for starters, the training I will post as I go along.

I plan to train just a hair under my normal intensity and weight, I know it will get me where I need without burn out.
This is a big, important, political and non drug tested event with the best of BC coming to compete for top 3 in order to qualify for the National level where you can get a pro card.

Diet Plan Spring 08
enjoy!
ps - time for more pictures soon, any suggestions??
Linda