Linda Cusmano ‘OUT FOR BLOOD 2011′

Still leaning nicely, and that day I measured 13% was an err and I was actually 16%.
I had required cals but deviated from diet a bit, on weekends cheated a bit.
workouts have been 3 days per week, and no nutso cardio at all…….my back has needed me to go easy and have off days.

Will update this week with pics n stats.
Linda
News
Check out these articles:
http://www.shapefit.com/beach-body-training.html
http://www.shapefit.com/get-lean-fitness-plan.html
http://www.shapefit.com/buff-babes-workouts.html
http://www.shapefit.com/summer-beach-body-dieting-training.html

and make sure to check the Fitness Figure youtube channel to view the latest video Ankle Touches which is the first in a Glute shaping series.
http://www.youtube.com/user/FitnessFigure

also see how to do a 20 second squat at the Body Rush Training youtube channel, also great for the glutes.
http://www.youtube.com/user/BodyRushTraining

I am also happy to announce a few new programs from weekly coaching phone/chat to keep you accountable including meal plans and workouts, the new ‘Curvy Girl‘ program and some quick start programs for timed events and fast trimming.

So I was a bit, just slightly in the back of my mind, nervous. My back has been very sore, my training very minimal, cardio minimal, with 2-3 days off every 2-3 days of training. I blew my diet, not cals but types of food, refeed carbs, some fats fried…but today I measure at 13.8% bodyfat, did not do my anthtros and only did the caliper one read on superilliac but it seems hard to grab so I guess its about right and am I relived. I weight at 123 and thats on my crappy little zenith scale which usually overreads me…..I don’t feel that light but then again, pms alwyas makes you feel 20 lbs heavier, like a rock, solid and heavy and dragging.
Well anyway, its great news! still 2 mths to go, or just under, July 19th. I only need to drop another 6-7%……..this has been the lightest contest prep yet.
Routine is solid, without aerial though.

Linda

Things are looking good.  I am confident in turnout just not used to doing this so laxed.  I was always into the volume, frequency and overload so backing off in prep at 2 months out puts me in unknown territory, although I am not unhappy with the overall results, I am leaning, fast, not hungry and already able to be less strict than last year.

I got to routine today again and its solid…….without the aerial.  I want to get that but my back sure resists me, I was not able to get the height today as I did last session for routine.  I have kept up weights and conditioning and cardio, all at a slightly less intense and less time duration than my norm so yes, its great to be able to get away with doing less and getting same results as when i was kicking my ass………..but mentally, I enjoyed the push, I liked working hard and doing 6 days weights for an hour or more, then cardio and routine and plyos, all combined in days together.  I used to be able to dead off 185 and then later go do aerials….or squat and shoulder press 185/80lb bar then go routine and that would be on a day where I would do 3-4 exercises per muscle groups, 3 muscle groups per day.  I tried to progress myself to this again this year and my back just would not let me and demanded more days off, less weight days.  Of course I do as I need so I don’t break but I aim to progress my back to a point where I can again work at the level I ENJOY and am used to.

I know the whole work smarter not harder deal, but I enjoy hard lifting, heavy lifting, old school lifts, martial arts and gymnastics……I really don’t want to give any of it up, and have backed off but in these activities you are only as good or fit as you put in……..the fun in these activities is the power you have to put out, figuring out how to get my back to cooperate has been the hard part.

well, aside the bitter sweet of this journey, I am still happy overall with the response of my physique and will look at pics/stats update again soon.

Oh and I am so excited, my video series is now up at bodybuilding.com!!!

Linda

I finally got some before pics taken today.  Training and diet goes pretty good and people are already seeing me lean fast.
I found today that weight bearing beyond a 90 degree squat or leg press really hurts my back……….I did a hug the knees stretch and had to hold it for 12 minutes before the muscles released.
I really must get on my doctor but I have not even had a chance to book in yet.

I may apply some heat therapy.

Linda

Training is going great so far, sore and stiff but lets see if that levels out in a week like normally.  My back is not sooo bad and today I was able to do some aerial trials but  still touched, although happy with height, I may be able to get this for July, my back is not spasming so lets see how it goes.
Eating pretty clean, and I can see the diff already.  I feel really good on the diet.
I think I will be peaked by end of the month which would be super early so I will have to see how things go, that’s a problem I don’t mind.
Dragging ass on routine practice, forgot my music but that was a blessing considering I was dragging ass………I know I will get there fast, its just hard during this progression phase.
Linda

Week 5 (for now, may be for more weeks)

Notes
I missed week 3 and 4 which was 3×10 and active rest, due to my lower frequency in workouts.
I am going to combine some 10 rep work, some 15 rep work and some conditioning days/work.
I am going to focus on stair master when doing cardio at the gym, and my treadmill for cardio at home with recumbent bike for cool down if I need.
Diet has been very inconsistent but if I am strict from here out with cardio and diet I will be fine.
Simplified, less exercises, less days weights to allow back healing.
Normally I hit the muscles twice per week but I am going to stick with once per week for now.

For weights will do rough pyramid 15, 10, 10, 15.  Lighter weight on 15s.
Routine 20-40 mins per session.

Monday
8 Exercises for 4 Muscles (weights)
Upper Back (a row exercise)/Lats, Quads, Hams, Calves

Tuesday
Routine
2 Exercises for a muscle (weights)
Shoulders

Wednesday
Conditioning /Functional (balls, bands, balance)
Core and most muscle groups. (abs, arms, lower back, glutes, inner/outer thigh etc)

Thursday
Yoga
2 Exercises for a muscle (weights)
Chest

Friday
Routine
2 Exercises for a muscle (weights)
Shoulders

Saturday OR Sunday
Conditioning /Functional (balls, bands, balance)
Core and most muscle groups. (abs, arms, lower back, glutes, inner/outer thigh etc)

Cardio will be done whenever I can get t in, 45-60 mins 5-6 days per week.
Monday 45 mins Stair Master level 6 fat burn.
Tuesday, Wednesday, Sat or Sun 30 mins on treadmill with no incline at 5mph, followed by 15 mins recumbent bike easy daisy.
Thursday and Friday 20 mins Stair Master fat burn level 10.  May also add 10-15 mins on Arc 10% incline, 15% intensity.

I so have to get my ass in gear.  Still been 50/50 or less and 11 wks left.
I may just have to run daily as I have my tread, it just seems allergies have dragged me down so much…..no excuses……judges don’t care about excuses or allergies.
I just may have to keep things simple in order to get this done.
Main thing is to get lean.  Everything else is there and in play, oh and I need to tan so badly.
I don’t think my back can take anything like aerials yet, as much as I wanted to get one in there. I am just in too much pain daily, train or not, even with all my treatments. I am going to the dr to ask for a specialist, someone who can look into the muscles in that area.
I don’t have time to follow my charmed program so I am going to have to do the best I can with conditioning, lighter weight and a few less days of weights, a few less exercises.
Its just that my charmed program always seems to induce some dense growth even at this stage but that is not a priority so I am re planning.
Cardio and diet have to be priority for leaning without muscle loss. Weights just need to be enough for maintaining and helping with the leaning.
Linda