Linda Cusmano ‘OUT FOR BLOOD 2011′

I weighed in 2 lbs lighter yesterday and another lb down today - how? increased water intake like by a hair…….no diet, no training, still did not start yet - body is ready to rock n roll………unreal. So true when your are fit for years n years, you can get away with more!
Anyway, that leaves about 10lbs or 11lbs left and I don’t need it off until mid march really, but it will be interesting to see with just starting up again, and minimal diet, when I say diet I mean just eating a bit cleaner which I have been - although not yet off bread/fruit/dairy so……….with that and the program I listed above, lets see what happens.

I just found the dates for this years nationals and it is going to be in Aug again which gives me just under 9 mths to prep, more than enough in my past life…..with my new back I now need more time for prep and am limited so I have to become creative in order to replace my acrobatics with other ‘wow’ factors.

I have my routine costume, may need a touch up but will worry about that when I drop 18-20 lbs of winter weight…………well no, actually that would be my total most loss needed to compete.  I actually hope to compete lean yet slightly heavier so for now lets just get 10 or 12 lbs off because that is all useless comfort fat.
I have rested well since my last contest, progressing down to a very light schedule which is not really to me….working out, I mean it is but when you are used to 100x more and higher pace etc its so hard to back off, but I did.  I conditioned and rested my back and am now on the program posted to ease me in.
I must confess, I did not dig in yet…….I will keep you posted on if today becomes day I or not……..intention is there.

Well……this obviously means I am going to compete and if you read my previous stuff, you know I wanted to stay local, not really have to travel……………well I got my wish.  I guess cbbf and the other competitors really did like this venue here and location so for us vancourites its a bonus!
My suit is being worked on, my music needs tweaking but is pretty much chosen………….bam, just like that I am ready to rock and need to just focus on the body!

I have been a lazy fat ass for months but have been doing hourly daily walks to sweat……when I can. On days too cold I get asthma attacks and have to surrender indoors but I am excited to get back into things and my new plan is a lil something like this:

Yoga every  day or second day for 30 mins, I use Kate Potters Namaste series.

Cardio at home on either or combo of recumbent bike (with some intensity) and treadmill (running with side shuffles and sprinting) for 4 days per week .

Warm up for weights when at gym can be rower or arc for 5-15 mins on weight days for gym.
Warm up for home 10 mins on jake butt machine.

*The way my schedule sits, the bulk of training may be at home, with maybe an exercise here or there when I am in the gym if I need to do an exercise that day that I cannot do at home (machines I don’t have or whatever).

Possible gym days are Tues, Thursday between clients. Otherwise I am in gym then off to homes then I go home! I may make trips into the gym on purpose if I want but its cold so for winter I tend to not want to go back out when my day is done although I may start to tan 2 to 4 days per month for the heat and such, my body seems to really like it when I tan.

Sets/Reps 2×10 week 1, 3×10 week 2, 3×12 week 3 and 4.

Day 1 Shoulders
turkish get ups, handstand presses, squat plyo ball bounce or can do 20 sec squat instead, flag, superman (can do these at home or gym very easily)

Day 2 Lats and arms (have to do this on a gym day or do 3 of them at gym with 2 later at home)
Pullups, Lat Pull
Kickbacks, barbelll curls and arm machine

Day 3 Shoulders and Legs
DB Side Delt
Side Delt (M) (for home can do with bands)
single arm DB cleans
DB Ham deads, seated calves (for home can do ball bridge calves) and leg ext (for home can do front and back lunges or step ups on weight bench)

Day 4 Lats and Chest (this has to be done at gym or 4 at gym and rest later at home)
Pullups, Lat Pull
Dips, one arm pushups, low cable cross
single leg hip drop on ball, side step drop for hips

Day 5 (or a few on each day) Plyos/Skills/Balance (has to be done at gym)
EB work, single leg on bosu flat and round with movement and bends
burpee chins, straddle leaps if my back is okay to do it that day, 2 foot leap onto higher bench or box jump.

And the Do……have not had it short since I was 4!

So I finally did it, not since I was 4 yrs old have I had hair this short, its a slightly graduated bob with a few streaks and looks great.  I will post pics soon.

Been a lazy few months since contest to recoup and rethink my training plan for this year.  I have no idea if Nationals is here or not or when it is or where…….until I know this I have not yet fully decided if I will go this year or save it for next year.  I would like to do it this year, have the costume, music and suit is under way so……cannot say I am not prepared as if it will be here and I am going……….not sure i want to travel this yr.

With the new year comes re commitment to better eating, exercise and the rest of the stuff it takes to help us balance our lives.

I have been lax on a project that I think I may pursue more heavily this year but this is possible only because I spent most of the past 2 months refining my duties, schedule and plan.

I pray for some reprieve from some heavy family affairs but otherwise am raring to go!

I look forward to blogging and posting more regularly now with my time being better scheduled.

I closed down a few of my groups, I am no longer bothering with a few other forums and will concentrate much more at the figureteam.com forum as well as this site and lindacusmano.com!

I do need help though to keep things hot.  Always looking for new members at lindacusmano.com and help with getting the word out.  I just have not been able to get a good grasp on PR for that site but with a higher member volume I would commit much more frequent photo updates!

Those are my thoughts for today!!!

Linda