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| Still lazy |
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| · Date: Thu January 11, 2007 · Views: 4502 · |
Poster: Italianangel
I am still awaiting my pictures from my last contest but I did get the DVD..........they certainly don't put high marks on routine as mine was one of the best, sloppy and all. I think I just need to stick with my own choreography, I loved what my choreographer did for me, this was the first time since my first year or so competing
that I worked with one but it seems I look best when doing the routine designed by me. Also seems they get very impressed with what I do best, strength moves. I took a chance doing a more choreographed routine with more dance because in many of the other shows I did I had too much strength with not enough dance and now for this org it seems I need
that!
Frustrating to watch though......funny enough I was one of the bulkiest gals there which is awesome, means I need to get over this 'small' phobia I have, if I lean out more I will be exactly what they want as my bulk will really show but it seems they are going for more ripped than they used to. I guess that makes sense with the higher
caliber talent coming in with better experience having learned from all the vetrans and their mistakes.
I am still off from working out from the past few weeks. The only thing I have been up to is daily brisk walks, about an hour, hills n stairs in a dog trail I go to, not much but better than just walking. I have been moderate on diet
though.
Well, I am planning and periodizing my cycles toward next Nov and coming in from rest time off into my off season.
Linda
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| · Quick link: http://fitnessangel.extremefitness.com · |
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| 2007 Contest Countdown |
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| · Date: Mon January 8, 2007 · |
Poster: Italianangel
Linda Cusmano 2007 Contest Prep~ Sneek Peek
This is my 2007 Public Training Journal.
I am preparing for a contest
November 2007 and will be entering Fitness and Figure. 
I decided to take a year to prepare due to many lifestyle factors so being real meant taking extra time to get to my goals.
::)
I am working toward my IFBB pro cards in Fitness and Figure, my last pro card goals, my first non natural pro cards.
I managed to obtain 4 pro cards on the natural circuit, 3 in Fitness and 1 in Figure so I decided to go for this
next goal and do so as a natural competitor. :D
The New Year has started slow, I ended last year very discouraged with a contest in November and placing fairly low on the totem. I intended to go back full boar into trainng and diet and ended up taking a break instead, during the Holidays.
:-/
Diet has resumed as of yesterday and today begins training as well.
I am going slow, I am in off season and coming off rest so I am going to periodize things toward peaking for Nov. 
I will post selected diet and training samples from my Full Journal into here to give you a peek at the info.
I
have worked out a few of my off season faults, POP, pepsi to be exact. I am not going to have Diet Dr. Pepper when the need for pop hits.
I also developed or should say re developed an addiction to coffee........so going to keep those low and only use sweetener - although I do use whole
milk.
This year I am going to be better dilegent in the cardio portions I used to do which I fell from in the past few years which kept me leaner before, such as kickboxing which was heavy bag and speed bag work, Plyometrics which make my jumps unreal in height and sprints or HIT
training.
I need to concentrate on broadening my thighs, mainly my outer quads which means keeping calves up to par too. My shoulders need more cap and mass on the outer, my lats need more spread.
These are my main issues so they will be attended to throughout this year as I cycle my
training and periodize it toward Nov.
Linda aka Angel :-*
www.fitnessteambc.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
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| Newest update to Diet and Training |
| · Date: Fri December 9, 2005 · |
Poster: Italianangel
Meals
Mon Nov. 21
6am shake+supps (tbs omega oil, 2 multi 3x per day, added a scoop of creatine and glutamine in each
shake)
9:30am 1 cup kashi, 1/2 cup no fat yogurt, 1/4 cup grn. grapes
noon shake n oil
2pm 3/4 cup dry cottage cheese, a cup of mixed greens and a tbs omega oil
6pm
shake
8pm 2 cup rice with can of green beans
Tues Nov. 22
6am same
9am same but no grapes, mandarin
instead
noon a cup dry cc and a cup green with a tbs oil and some flax seeds
2pm sm potato and yam, 1/4 cup yog. 3-4 baby carrots, cup of greens with a tbs yog/mustard dressing
4pm shake no oil, 1/4 cup hazelnuts
instead
6pm 2 cups brown/wild rice a cup grees with a tbs yog/must. dressing and a third cup grn grapes
8pm shake n nuts
10pm
same
Wed. Nov. 23
6am shake n 1/4 cup nuts
9am same as yesterday
11am shake n
oil
1:30pm same as yesterday 2pm plus a slice of pineapple
3:30pm shake n oil
6pm 3 sm slices mana bread with a tbs ns jelly and 8 oz of greens juice
8pm a cup cc, 1/2 cup cuke,
1/2 cup broc, tbs oil
10pm shake n nuts
Thur Nov. 24
6am shake n supps
9pm 3 sm slice of mana, a tbs ns jam, 8 oz greens
juice and half sm banana
noon shake n oil
2pm 3 cup brn rice tomato cuke mix
5pm shake n oil
8pm 2 cup brn rice, 1 samosa, 2 bahjis
(veg)
10pm shake n nuts
Friday Nov. 25
7am shake n supps
11am 2 sm slice mana with a tb ns jam, 8 oz green
juice
1pm shake
3pm sm. potato, 1/4 cup nf yog. mandarin and 8 oz greens juic
5pm a cup cc n oil
wkend and mon off diet -
curry, ice cream and healthy carbs.
Tues Nov. 29
6am shake n supps
8am kashi n soy milk
11 am
shake
2pm sm. potato with 1/4 cup nf yog. and a pomegranite
4pm shake
7:30pm palaak paener (spinach, paneer, chick peas
curry)
Wed. Nov. 30
6am shake n supps
10am kashi n soy milk
noon shake n
oil
2pm chana panner matter
4pm shake
6pm been burito and the works
Thur Nov. Dec
1
7am healthy muffin and fresh juice with pineapple and ginger
noon shake
3pm sm potato, 1/4 cup yog, 1-2 cup greens with mus/yog dressing
6pm ice cream - peanut butter choco and
2 cans pops
friday and weekend whatever, curry, pop, chips....
Workouts
Monday Nov. 21
Pullups BW for 5,4 end with a one are chin per
arm
Tri dips BW for 20, 45lbs for 12, 80lbs for 10
Cable Mid Back Rows #4x15, #7x12, #8x10
Tricep Cable Push downs #3x15, #4x12, #5x10, #4x12
Deadlift Barx15, 95x10, 105x10,
115x8
Kickback 10lbx12, 15lbx8, 12.5x10 twice
15-20 jog with dogs
Tuesday Nov. 22
DB Flat Chest Press 30lb per x12, 45lb
perx10, 45lb per x8
DB Incline Chest Press 25lb per x12, 35lb per x 10 twice
DB Decline Chest Press same weight and reps as above
DB Bicep Curl 15lb per x12, 17.5lb per x10, 20lb per
x8
Hammer DB Curl same wt and reps as above
Con DB Bicep Curl 8lb x 12, 10x10x2
WRist combo (pronation, deviation, up and down) 5lb per
3x10
Recumbant bike on manual for 15 mins with level 2 done in 2 min intervals with 30 secs rest in between
Wed
off
Thur. Nov. 24
Squat barx15, 45 per x10, 55 per x8
DB overhead Shoulder Press 35 per x 8 x 3
Ham Rippers BW 3x10 superset
Front DB delt Raise 12.5 3x10
Standing Calves singles 10lb x 25, 20x15, 25x10 superset side delt raise same wt / rep as front delt
Hip Cable Ext #2x20, #3x15, #4x10 superset rear delt raise with same wt / reps as front and side delt
Multi hip for glutes #10x15, #12x12x2 superset shrugs 45 per x8x3
Fri Nov. 25 to Thurs off
Friday Dec. 2nd
20 min run on
treadmill, manual level 6
Sat/Sun off
Mon Dec. 5
Assisted pullups #90x20, #80x15x2,
#90x20
T-bar rows (wide and narrow) 15lbx20, 20lbx15x2, 15lbx20
Good Mornings 20lbx20, 25lbx15x2, 20lbx20
Prone Thumb Raises with DB 2lbperx20, 3lb per x 15x2, 2lb per x 20
Rev
Pec Dec #2x20, #3x15x2, #2x20
Nose Crushers with ez bar barx20, 2.5perx15x2, barx20
Kickback 10lbx20, 12lbx15x2, 10lbx20
Rope Tri cable p/d #2x20, #3x15x2,
#2x20
Treadmil 20 mins on manual 5-6 mph with 5 mins of back bridges during wt w/o
Tues Dec. 6
Board Benching Barx20,
2.5perx15x2, barx20
Ass. Dips palm out #8x20, #7x15x2, #8x20
CC chest into bicep cable flex #10x20, #2x15x2, #10x20
Incline prone DB Hammers 8lb per x 20, 10lb per x 15x2, 8lb per x 20 ending each set with hammer cons 3lbx20, 5x15x2,
3x20
Open hand bar curls 20lbx10, 25x8, 20x10
recumbant bike, manual, level 1-2 for 15 mins on level 2 as much as poss.
Dec. 8
Thursday
circuit below, both sets done back to back with short 10 sec rest, basicaly back to back.
Incl. DB prone delt raise 2x10 8lbs per
single leg ball squat 2x10 per leg
power
up squat from atg BW 2x10
bottom partial hold squat from atg BW 2x5
overhand squat 20lb bar 2x5
sissy squat 10lb 2x20
Front to side return delt DB 5lb
2x20
5pt rotator 3 per site, 2x15 with 2lb per
Flaired upright row with 20lb ez bar 2x15
5 mins each of below, back to back
recumbant bike manual level 1
treadmill no hills 5mph
stepper level 5 manual
rower 25spm manual level 5
ct level 5 manual
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| Sample Meal and Training logs from mid/end 2005 |
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| · Date: Sun November 13, 2005 · |
Poster: Italianangel
Here are a few samples from my Blog throughout mid to end of 2005 including some diet and training info all mainly off season.
Off Season samples of my diet,
training.
Intro - Hey Gals n Guys!!
Mood: bright
Topic: Motivational
I am pleased to have a small tool I can share here that
you may be able to use.
You will not get all my logs since that is reserved for group members of Buff Camp and Body Rush Online as well as site Members from lindacusmano.com and fitnessteambc.com.
You do get a few selected logs of diet and training posted here that may be able to help you figure out what type of meal plans to try out and maybe incorporate into your lifestyle toward a fitter, leaner body!
I am hoping this will also help motivate you and others.
I have had many requests for this and exactly for motivational reasons so enjoy!
Please consult a physician before trying any new program. Weights used and programs shown here are not suitable for everyone but can be applied to each person by adjusting and making changes. I am not responsible for any misuse of this information.
Linda Cusmano
Triple Certified Elite Personal Trainer
Pro Fitness Competitor
More updates.........behind still.....
Mood: d'oh
Now Playing:
something on discovery or life channel
Topic: Workouts
Thur. Oct 6, 05
Squat - Barx20, 3x8 with 45lb per side
Lying Leg Curl - #10x15, 3x8 #4
Standing Calves - #120x20x3
Add (M) - #3x20x3
Abd - same
Military (M) - @3x20, #8x8, #10x8 (trisetting last 3 exercises)
stepper level 6-8-6 for 10 mins
Oct 7 - 29 off sick with bad cold
Oct 30th - 25 mins new stair master level 6 manual more
diet update
Mood: caffeinated yet no caffiene in my diet?
Now Playing: comedy
Wed. Nov. 2nd, 05
6:30am - 1 cup kashi crunch, 3/4 cup 2% milk
9:30am - shake with a tbs udos, 1/2 cup broc.
12:30pm - veg ham sandwhich, WW, 3 slice ham, a slice marble cheese, 3/4 cup sprouts (usually mixed deli, 7 asst olives
2:30pm - bbq chips and a can of pepsi
5:45pm - 2 cup spring greens, 2 slice veg ham chopped, 3/4 to a cup cc, 2 tbs udos, cracked pepper, 1/4 cup brie, 1/2 cup sprouts all on salad.
8pm - shake (protein powder and water only)
Thursday, Nov. 3rd, 2005
6am - protein drink and supps
9am - 1 cup kashi 1/2 cup 2% milk, a kiwi
noon - a cup cc, 5-8
almonds, 1/2 cup greens, 1/2 cup broc., 1 tbs udos
3:30pm - protein and oil
6pm - 2 cup cooked spaghetini, 1/2 cup tomoto sauce sugarless, 4 baby carrots.
9pm - protein drink 1/3 cup filberts or hazelnuts
Friday Nov., 4, 05
6am - protein drink n supps
9am - kashi, 3/4 cup 2%milk, 6-8 green grapes
noon - 1 cup dry cottage
cheese, 3/4 cup broc., 1/2 cup sprouts, 1 tbs oil
4pm - med potato, sm. sweet potato with 1/2 cup fat free yogurt, 2 cup red leaf lettuce, 1 tbs annies ceasar.
6:30pm - 8 filbers, sm. halloween size crunchie chocolate bar, can pepsi.
8pm - pomegranate
10pm - 2 cup kashi with a cup and half 2% milk
Basically blew diet for most of wkend. At sugar, pasta, fruits, cereal, lots of carbs!
Sat. Nov. 5, 05
8am - 1/2 cup kashi with a cup fat free yogurt
10am - handful green grapes, 1/4 all bran bar, bite of banana
noon - single shot decaf mocha with 6 sugar
3:30pm - 4 stone wheat crackers, 1/8 cup each brie and camembert, a kiwi and a mandarin.
Can of pepsi then stopped to log as I blew
weekend.
blog, blog, blog
Mood: rushed
Now Playing: comedy
Topic: Workouts
Monday, Nov. 7, 05
Plate load leg extension - 25lbx15, 50lbx10x3
Bent Leg Curl - BWx15, 10lb per x12, 15lb per side x 10x2
superset seated calves - 25lb per sidex15, 35perx10x3
vs seated tib -
2.5per sidex15, 5lb perx10x3
Add/abd (M) - #5x15, #7x10x3
Multi-hip - #6x15, #10x10x3
Tuesday, Nov. 8, 2005
Miliary (M) -
#4x15, #6x10x2
Side Delt (M) - #1x15, #2x10,8
Front Cable Raises - #1x15, #2x10
standing rotator - 2lbx15, 3lbx10x2 Side rotator - same as above
rear delt cable - same as
front cable
10 mins handstands, cartwheel, front walkover, scale on bosu and board
Tuesday, October 11, 2005Meals lately
Mood: lazy
Topic: Meal Plan
I have not tracked my diet closely this past week or so but for most of it I have been eating like this...
1.5 - 2 liters water per day!
6am - 8 oz of Knudsen greens juice
8am - 2 slices of mana bread with 1/4 tsp natural jam
10am - 1-2 cup no fat plain yogurt
noon - 3 slices lox salmon and a tsp lite cream
cheese on fresh bagel
3-4 pm - varied but I should be having a protein drink....been skipping all supps....lazy.
6pm - East Indian veg and bean curries or fish / potato / veggies and Udos oil
have had some pepsi or bubble teas....
First set of meal plan entries
Mood:
a-ok
Now Playing: news
Topic: Diet
Tues 8/30 - 2 ltr water
9am protein drink 500mg magnesium, 1000mg C, multi, 1000 mg trib. test.
Noon - 1/2 cup red grapes, and 1/2 cup blueberries
2pm - can tuna, celery 1/4 cup, 5 baby carrots and snap peas, handful cherry tomato, 4-5 pickled onions, 1/4 cup spinach, 1/8 cup cheddar, 2 tbs Udos
8 oz cranberry
4pm - protein drink, handful macadamia nuts salted
6:30pm - pasta ala panna, small plate, 1 can pepsi
Monday, August 22, 2005
Meals today
Mood: a-ok
Topic: Meal Plan
9am
protein mix (with 5gm glute and creat. as usual) and water, multi vit,
500mg tribulis, 2000mg vit c.
11 or 12 pm
2 cups fresh grapes, strawberry, blueberry and papaya with a 2 inch cube of cheddare and brie, with 4 triskets.
2pm
Tuna sandwhich
(full can tuna) made with soybean mayo (veg, no dairy or egg) 1 -2 flat tbsp, a celery stick chopped in. 5 baby carrots and snap peas with 6 oz cranberry juice
4pm
protein mix and water
6pm
Went for curry, had abut 2 cups of curry, mixed bean kinds. 1/2 cup basmati rice. 2 papadams, chutneys and 1 chai with more sugar.
2 liters water per day so far so good!!
Thursday Meals
Mood: cool
Topic: Meal Plan
7am scoop of protein powder (25grm worth of protein, less than 3gm carb and
fat) with 8 oz water.
9am oatbran (like oatmeal but finer)plain with water and a tsp sugar.
11am protein shake (25-30gm vanilla soy protein powder, 4-5 frozen strawberries, 5gm glutamine, 10-12 oz water. Handfull of roasted almonds.
1pm Large bowl of mixed veggie soup Multi, up to 3/4 cup roasted almonds.
4pm hand full roasted almonds, greens drink
6:30pm lg greens and arugula salad, 1/4 cup raspberries, 1/4 cup blueberries, balsamic vinegar and olive oil, can
of tuna with 2 tbs no fat yogurt on toasted multigrain sandwich. 2 pc mustard pickle.
6am breakfast strawberry bio best yogurt
10am breakfast
a cup of special k almond vanilla
with a half cup or less of 2% milk
12 pm snack will have a shake mix
2pm lunchveggie ham sandwich with some cheddar, sprouts and mustard on white Italian bread, some olives, pickled onions, baby carrots, mustard pickles (only a couple of each) and maybe a handful of ms vickies salt n
vinegar - depends on if I am hungry enough as I am never really hungry.
4pm snack shake drink again
6pm dinner
veggie pie and green salad
Could be higher in protein with a few red flag items removed but this is my off season so I splurge and am only 8-10 lbs over contest weight!
First Training Entry
Mood: energetic
Now Playing: Janet Jackson
Topic: Training
Still been walking 30-60 mins per day 5-7 days per week.
of
course weight quoted is per hand for DB.
Thursday Aug 25
DB Flat Bench Chest Press - 10lb/20reps, 30/12, 45/8X2
Flat DB Chest fly - 10/20, 20/12, 30/8
DB Pullover - 10/20, 20/12, 30/8
Seratus Push with DB - 10/20, 20/15, 30/12
Friday Aug 26
DB Military - 10/20, 15/15,
25/10, 35/4
Front/Side/Rear delt combo (7, 4, 3 of each on each combo set) 5/21, 10/12, 12.5/9, 15/9
Int/ext rotator standing, red band - 20 reps for 3 sets.
Sat/Sun off
Monday Aug 29
Tricep dips, feet on body ball - BW 3x10
Ass. Chins - #100/20, #90/15, #80/12, #70/10
Kickback - 5/20,
10/15, 12/10, 15/8
Seated Incl. DB Curl - Same weight as above
Throne leg lifts - BW 3x10
Throne Obl - same
Tuesday
August 30th
10 mins per all the below, non stop. All manual.
recumbant bike, level 1
treadmill, no hills, 6mph
stepper, 6-8
rower, intensity 5, 25spm
cross trainer/ellip, level 4 with rev. mode.
split stretches usually after every workout, with some short bridge work.
Wed off
Thursday September 1st
Hack squat - 10 per side/20, 25/12, 35/10, 45/8
Seated Leg Curl - #2/20, 5/12, 7/12, 8/10
Standing Calves (M) -165/20, 180/12, 195/10, 210/8
add/abd (M) - #3/20, 5/12, 6/10X2
butt blaster - BW 4X10
Friday September 2nd
DB Military - 20/20, 35/8X2
DB Front Delt Raise - 12/20, 17.5/10, 20/8
DB Side Delt Raise - same
DB Rear Delt Raise - same
5 min on all below, on manual:
recumbant bike, level 2
treadmill, 6.5 mph
stepper - level 8
rower - 25spm
ct/ellip - level 9
Sat/Sun/Mon off
Tuesday September 6th
Adv. Lat - 10per/20, 20/12, 25/10, 30/8
Mid back (c)- #4/20, #6/12, #7/10, 8/8
Deadlift - 65/20,
85/12, 105/10, 125/8
Bar Curls - 40/20, 50/12, 60/10, 65/8
Preacher (M)- BW/20, 2.5/12, 2.5/10, 5/8
Angle hyper - 5lb/20, 10/12, 15/10, 25/8
If you do not understand this, please do not hesitate to contact me with any questions or post them here!
Thank you,
Linda
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