Linda Cusmano ‘OUT FOR BLOOD 2011′

I had bread this weekend and some chips but otherwise on track, although the cheat helped a lot. Training on track and had some good days of less pain, today is not one…..which reminds me the last week was not too bad comparatively.
Routine practice sucked today. My back won’t get loose today but its pms, should be getting better by tomorrow for sure.
I tried a new thing today called a canabanoid, so far it has not done a lot to alleviate my pain though, but I did not take anything else and its only been 30 mins or so, so I will see how it goes. If this helps I am going to my dr to ge a form signed and will be on these, they are natural.
I did no cardio on the weekend and took one day off completely but otherwise regular training, weights, cardio, although light and heavy mixed with no heavy beyond moderate heavy.
Sitting about 13%, have not checked since the weekend cuz I am holding some water, I will check maybe Thursday or Friday when there is less water under my skin. I am still around 118% hovering up to 120% depending on time of day I WEIGH.
Feeling pretty good and as prepped as I can be, ahead of schedule and pretty relaxed.

New vid clips and articles:
Check out the latest Vid clip posted at http://youtube.com/user/BodyRushTraining showing how to work your abs with some yoga dolphins.
Go to http://youtube.com/user/FitnessFigure to check out the latest leg/glute exercise in a 5 part series, the single leg ball squat. Harden the glutes and develop a great quad sweep! http://youtube.com/watch?v=5Mkl0LU8fN8
For some one arm pushup practice and demo check out this clip http://youtube.com/watch?v=0SJG9DHLroE
And a few new articles:
• Stretching Exercises - Flexibility Training for Circulation
http://www.shapefit.com/stretching-exercises-flexibility-for-circula
tion.html
• Stepmill Workouts - Cardio Exercises To Burn Fat Calories
http://www.shapefit.com/stepmill-workouts-cardio-exercises.html
• Custom Workouts & Exercises - 3 Day Split Routines
http://www.shapefit.com/custom-workouts-exercises-3-day-split-routin
es.html
• Fruits & Vegetables - Eat More Greens For Optimal Health
http://www.shapefit.com/fruits-vegetables-optimal-health.html

New video episode update at bodybuilding.com in the ‘Building a Fitness Figure’ series.  Putting together a fitness routine during the pre season, coming into on season:
http://www.bodybuilding.com/fun/putting_together_fitness_routine.htm

As for contest prep, am 6 wks out, 119lbs, 14-15%bf.

So far so good on the plan, been getting in some wide grip pullups, 3×7-8, twice now in the past week or so.  Some other stuff according to plan and cardio on arc so far with routine today too as well as side shuffles.
On the weekend I did 90 mins on the bike while watching soccer…. lovin the Eurocup.

Linda

I am at a low 15% bf at this point after another few cheats this weekend, low cals, just rich choices.  Thats it for that, although I still look tighter.

6 weeks out at this point, and routine is solid although its been 2 weeks since practice.

Between my back and me listening, I have come to a 6 wk out plan for training to get me where I need.  It may not be what I am used to, its not, this is a new one for me but so far the backing off has not hindered my results.  I found a balance.  If I have to back off and shorten sessions then I will spread it out and train daily.  I split is so each area gets rests but this will keep me nice and pumped without major energy issues since the training sessions are quick hits.

I have decided to use a new hold/pushup combo for the intro to my routine.  Now its definatly not dynamic…..its static, and small but very very very strong, and as far as I know, no one has done this yet for a fitness contest……I picked it up off a breakdance routine, a very strong one with major acrobatics too.  I spotted out this move and went….hey, that I can do, now even just trying it for the first time.  I get holds easy and pushups so this was a shoe in.

So its settled and I practice this week.  I will post it once I reveal it at the contest.

6 Wk Plan

June 9 to July 19th

-tan 3-4 x per week

-routine run through 2-3 times per session, 2-3 times per week.

-Daily cardio and weights at home or gym, anyway I can get it in.  Vary cardio each session, can combo.  Judge need and amount based on physique so as to not over or under do it.
Cardio Choices 

Treadmill

1. jog at 5-6mph on 0-3% incline for 20-30 mins
2. sprints at 30 sec runs @ 6-8mph alt with walk 2 mins at 3-5mph on 0-3% incline for 20-45mins
3. HIT for 15 mins increases by .5mph
4. walk at 10-15% incline @3-4mph for 45-60 mins
5. side shuffles for 10 mins per side alt 1 min per side @ 3mph on 1-3% incline

Recumbent Bike

1. long and lite for 30-90 mins
2. add more speed and intensity 20-60 mins
3. HIT 15-20 mins adding some intensity each min

Stair Master for 30 mins on fat burn level 6-10

ARC on ez at 10% incilne for 30-45 mins

Weights - 4 exercises per day (maybe 6) (daily, 7x/wk)

Day:

1. Lats + Quads (maybe abs)
2. Shoulders + Glutes
3. Arms (bi/tri) Add/abd
4. Chest + Low Back (lite, conditioning, shaping)
5. Abs + Calves (lite conditioning)
6. Hams + Shoulders
7. Arms, Glutes, + Chest (lite conditioning)

Will have choice of and use a variety of moderate with rare heavy and lite/conditioning weight/intensity via bands, plyoballs, freeweights and machines plus bodyweights.  Body Ball, balance boards, outdoor training apparatus etc.

Will have these open options so I can play it by ear according to my back and treatments yet ensure to get it done one way or another toward end goal.  It may not be my preferred way or what I am used to but it will still get me there.  I just enjoy the tougher pace I used to keep.
Will keep up an hour yoga weekly.  New teacher who is much more intense, I sweat more and its a stronger yoga.

I still came in about 16% yesterday but was bloated, had some cheats over the weekend.
I took updated pics.  7 wks out at this point.
Feeling good, have not done routine as much as I like but its solid….just want to keep it that way, doubt I will get the flip in, my backs been so sore.
Weights went well yesterday and was able to get some good lifting in.

Now is it me or does it look like a monster face on my back!!!

The beast has come out!
Linda