Linda Cusmano's 4 mths to Contest 07

[Italianangel]

Well, I do keep a blog here in the blog section so I will most likely double post in here too but I may start short term journals in this section with goals which are 4-6 mths out then start new ones each time I get to my goal and set a new one. I will keep it all amalgamated in the Blog as well.
Linda

[Italianangel]

okay, well since April I have had a ghost visit........an old accident injury in my lower left back and glute from a rear ender and I was in the back seat. I has been slowly sneaking up on me, and me being hardcore, kept working HARD and HEAVY when I can did not help.
Well, it has been so sore that every position hurts, standing, sitting, whatever. so I cannot even do a cartwheel right now let alone the prep needed to win in Nov!
So I am healing, did a physio, did chiro, looking at some massage/deep tissue/swedish/shiatsu and more physio. I have been okayed to do recumbent bike and light weight which would be fine but I am too sore to stand.............working with a few clients and I am worn for the day so the past 3 weeks have been slack, only some trail walks or hikes but thats it. I am still 129lbs more or less and started to soften a bit from lack of weights, and lack of proper diet, I mean its been some good and some bad but its not so much bad foods but the lack of eating, I have been eating under cals and under protein.
I figured I will keep on it as best I can and can enter up to a month out, so I will see how things go and play by ear BUT WON'T SAY UNCLE JUST YET!!
I know the heavy lifting over the past 8 mths, as infrequent as it was between with large rest weeks at a time...........I still overused my back.
I love deadlifting and squatting and I had not done much atg squatting, which I had done now in the past months and although the weight was not at the same amount as when I do 90 degree squats, another competitor/trainer/stuntwomen in my gym said I was lifting pretty heavy in her opinion even with the atg and had been lifting heavy when I did lift, for most of the past 8 mths so it made me think......maybe I have. I don't see it that way but even though I may have a good perspective with others, with clients etc, I supose have a warped one when it comes to myself so I push harder and harder thinking I still have to push more meanwhile others are saying when will she stop or slow down..........
So my desire and paranoia to be BIGGER naturally and my personality being the 'punish myself, train like its your last day, push till you feel it' attitude got me an overuse injury rekindling the old accident damage.
They said it is just very very tight.......like iron cable........so it will be hard to loosen it up.....and I stretch, always have, and am flexible so this boggles me.
OH well, I am glad my muscle has gotten more dense - that is what I take from them being called iron cables. I must admit, I have been on and off on my vits........and water. that makes for the problem I have now. I just get so used to my body running like a machine with no issues that I expect too much sometimes.
Linda

[Insex]

Rest up and get well soon.

You still have another 4 months to prepare, so give yourself some time to heal up as close to 100% as possible. That's roughly a little over 16 weeks. Just keep doing what you can, but don't worsen your injury. Keep your range of motion within your level of comfort.

In the meantime, don't say uncle yet either.

How long ago was this car accident?

[Italianangel]

Originally Posted by Insex

Rest up and get well soon.

You still have another 4 months to prepare, so give yourself some time to heal up as close to 100% as possible. That's roughly a little over 16 weeks. Just keep doing what you can, but don't worsen your injury. Keep your range of motion within your level of comfort.

In the meantime, don't say uncle yet either.

How long ago was this car accident?

Aug of 2000!! Can you believe it? Thanks for the pump up though!!
Linda

[Italianangel]

This was a shoot I did with some custom hawgs!!! Gotta post this in my efbabe section.
Anyway, lets get this lean again!!
Time for new stats to be uploaded. I dropped a tad of bodyfat and have kept the gained muscle I got over the off season - WHOOHOO!!!! Thank goodnes considering my lack of bother to diet, eating what I want, but prob not enough food or protein......no worouts.

But now being off the past 3 weeks kinda feels like a bad time for the measurements and photos since I am not looking regularly trained but now that i am entering on season, my pre season was flaky, I am unsure I can still compete but will keep at it anyway. its more about routine, fitness routine can be hard on my injury so lets see.

I am down to 129 so I only lost 3 lbs of fat and am sure it was only fat.

I never did finish my NO Limits which I was testing for Designer and now I have some ActivaTe to test for them as well.

I am thinking to do the ActivaTe alone for a week or 2 then include the rest of my NO Limits along with.

I am going to start back slow, machine work, bands at home, recumbant bike for now until my glute/back issue gets better. It has isolated itself more now to the glute which is good, no more radiating pain up to my lower back and other side. At this point its a slow lean to show, but to be able to do my routine work is questionable and I have just over 3 mths, still not doing the routine full through and was still finishing its design when the back complained and I had to stop as i was unable to even pull off a cartwheel. That is when it all stopped - I did chiro and physio, will do some deep tissue massage too……when I can.

So here we go on my next macrocycle, pre to on season.

Linda

[GoldCoastRoG]

Nice. You're looking awesome. It must be an awesome feeling when your body continues to respond to all the hard work and diet. Keep up the great work !!!

post some pics in the efbabe's section ok?


Cheers!

[Italianangel]

Back in the saddle...........

I went back to training yesterday, after almost a full month off. I stopped my denial, went in for deep tissue massage and that did the trick, I am 80% better. I have some deep areas in my glutes and hams which cannot be stretched myself, no matter how much I try. I am very flexible, in the tendons but the muscle belly itself needed work and I could not stretch it-physically impossible , I also had a hamstring, the inner one, attched to the adductor........she had to rip them apart!
I was so light headed after the massage it took me 15 mins for it to subside.......now that is a ton of lactic acid build up!
So over the weekend I could see a big diff. Its not perfect, I get tight and cannot bend but its not bad like before.
It just compounded from tightness to very very tight. She said I have a battle going on in my pelvic girdle between these tight areas so its like a constant battle between them as they each pull my pelvis in different directions, which puts pain and pressure on my low low back and glute. its isolated now to the glute so that was a good time to go in for treatment.
So yesterday I got in 20 mins of light cardio and an easy 2x10 on 8-9 machines, all body conditioning.
Today I did similar except I used 4 machines for cardio, did 5 mins on each and also I did my cardio first both days, normally I do it last.
Today I did some work on balance and extreme boards while doing some arm work.
I felt good so I decided at the end of the session to try a few skills............so far so good, no pain. I did my cartwheel one armed, some holds and leaps- no pain -YEEEEEESSSSS!!!
I only have 3 months left to get this together and not sure I can do my aerial for this contest as the take off and landing really ranks on my pelvis and usually puts it out anyway, plus I have to whip my following leg after take off so we will see.
I did send my music requests to my dj guy and have been looking at costumes.
It sucks that I cannot go full boar, I kinda feel like if you cannot, don't compete at all but at this level, its funny - sometimes they pick winners who I know even at my worst I can do better so I am going to really concentrate on the strength which they like and keep the routine as entertaining as I can. This level show also has slower music and routines which still make top 3............but then again I always feel that because of my past with this org. I have to work twice as hard as everyone else as I already have black marks against me............politics suck but oh well, part of the game and this is the next goal I chose so I am up for the challenge.
Diet has been good for the past 2 days as well, so far so good sitting at about 2500 cals. I am doing cardio daily now so if I don't lean fast enough to suit me, I will drop to 2000 cals and see from there, more cardio, less cals......etc as I get closer.
Linda

[Italianangel]

Well today was a wash.....got some protein in but not a lot of meals, was in the hair salon for almost 5 hours - did not workout. Now I don't go in often, at the most, yearly! I am trying to get in twice per year now - I hate cutting my hair and had bad experiences as a child because of my long hair and their tendency to want to cut it off! Anyway, I got some cool pink streaks which I will post on my next photo shoot which is soon. Being as long as it is, it takes them some time to get my hair done.
I am about 125lbs, looking leaner and have not started far in yet so the body is saying 'lets go' and seems ready and willing to respond fast and easy.
I do feel I look a tad more muscular so I cannot wait to get really lean to see how much more so compared to the past years and I intend to get lean like I was in 2001 so I expect I will be fuller and more proportioned now, better symmetry. 6 years since I leaned super low, so I expect it will be my best physique yet, now if only I can back that up with performance in my routine.
I will take pics and stats soon, within this month.
My music is almost done and was not too expensive, I have found 2 costumes, not sure which I am going to use but am probably going to buy both and I found a wicked suit lady, most affordable yet comparable with some of the higher end suits for a FRACTION of the cost......... which I am in talks with right now for her to do both my last suits needed, my fitness 2 pc and figure black 2 pc for mandatory round.
I bought my shoes, my figure clears were only 4 inch, I need the 5........I had only platforms until last year when the show I am now doing and did last Nov has specific shoe requirements.
My black full toe and heal was also too low so now I have new 5 inch ones and it cost me under $60 for both pairs through snaz.75 WITH SHIPPING!!!!!!
These are them....
http://snaz75.com/plc-seduce-420-b8.html
http://snaz75.com/pl-gala-01.html

[MissytroN]

aww...my...gawd! u look like a comic book super hero on that motorbike! haha! Well done, keep up the fantastic work, NICE SHOES! ;-)

[Italianangel]

Thanks to you all for the props.......great motivation!
Linda

[Italianangel]

I am absolutely frustrated and hanging by a thread!
I had to deal with some family drama on Sunday night , had a yard sale Sat + Sun so I barley ate and did not workout.
Well I had no supps, not enough water ,not enough food and some of the food I did get were poor choices . Not too bad but did get some poor choices, which coupled with time off means fat gain.
The family drama left me messed up for a few days, I carry myself calm but then its worse inside and I end up with all sorts of physical manifestations such as worsened back issues, headaches/migraines, fatigue, depression.... ........I know crap like this can be common - we all have family crap - but the point is I lost 4 days . This year has to be the worst yet for consistency and it is my fault for many of it but outside factors seem to really get trying and affect it too.
I have everything set up, costumes, my music, my routine....and I designed it so I can do it with ease, tons of strength. My back is testing me daily, back/glute that is so I feel like a friggin' gimp.
I feel like I could kill someone I mean if I was not so sore today would have been a kickbox day.
I took no supps but did go in for 15 mins before a client and walked through music and routine, kinda. I loosened a bit but its funny, its some movements which would seem like nothing....which hurt, meanwhile cartwheels, walkovers, handstand split helicopter moves were all fine, so my core can work pain free in some instances. I am getting massage Friday, more Swedish style, to de-stress cuz that is part of my pain right now, and then next Tuesday or so I am getting shiatsu / deep tissue combo which is more a treatment to heal injury.
I feel with these large gaps off my friggin' arms get soft and loose, I HATE IT. I still have a solid 6 pack and my butt has gotten a bit tighter with much more to go.....and hips too but I feel small and I know its cuz of the slack but my injury rules my training or lack of..........frig, frig, frig, frig, frig .......................
I feel I am chasing my flippin' tail.............

[Italianangel]

I will get stats this weekend, bf, weight, measurements.
Also photos.

ON Season 2007 Contest Plan
Pre season was dominated by injury, diet and training was sporadic.
Contest Date Nov 10th, 2007. Pre contest plan may vary this somewhere from a month to 2 weeks out.

4-6 days per week 20-30 mins fitness routine practice
5-6 days per week Cardio 20-60 mins
5-6 days per week weights, 6 day split, superset, triset and pyramid.
Some straight sets when needed for injury, if it’s sore.

Diet Plan
1800 cal per day with diet something like this:
Meal 1 - Oatmeal or protein smoothie with fruit – may became only oatmeal or only whey or combo
Meal 2 – 25-40gm protein (can of tuna or soy meat which I am phasing out soon, dry cottage cheese which will be phased out soon or scoop whey with 8 oz water) ¾ cup green beans or ½ can asparagus or ¾ cup broc measured raw.
Meal 3 – ¾ cup no fat plain yogurt which will soon be phased out, or ½ cup legumes which also will be phased out. Small Banana is an option or ½ grapefruit. ½ cup cooked quinoa, baked with a sprinkle of olive oil and chopped garlic – 4-5 baby carrots – carrots phased out closer to show, instead would use ½ cup spinach stuffed into cup.
Meal 4 – same as meal 2
Meal 5 – same as meal 3 but may become same as meal 6 depending on how I lean down.
Meal 6 – handful almonds plain raw, whey.
Avg of 2 liter water per day. Usana Essentials and Proflavinols daily, as well as Designer Supplements ActivaTe taken 3 caps twice per day as well as Designer Supplements NO Limits taken 5 caps 30 or so mins pre workout.
I may take a whey only shake pre workout and this would be prior to Meal 1 by a few hours. This shake would also have Udos, as would most of my shakes, and greens plus which would only be in the first shake of the day. I also add creatine and glutamine, but I stop creatine a few weeks out from contest.
I take interactive nutrition whey protein.

Focus on bottom end tightening with step ups, stair master, elevated tread/ct/ellip.
Hip ext, multi hip machine, inverted leg press, smith, moderate to light front/back/OH and atg squat depending on back***. Light Ham Deads, Light Ham work in general to avoid injury irritation.
Work on straddle leap height as back allows, do them between weight sets and exercises.
Keep BW work in as back/glute injury allows. (pullups, chins, dips, high pushups, abs)
Inner/outer thigh machine and cables for sure.
Keep Ab work light for back/glute injury to behave. Work on shaping with light to mod weights. Reps range 10-40! Fat burn focus.
Balance body exercises/muscle groups within focus and goals.

Here goes!! Back on track in the next few days.
PS
Aug 2nd did an hour cardio on several machines, progressive hit on tread to start for 30 mins then rower, step and ct.
Friday Aug 3rd I did 20 mins on ARC EZ with 10% elevation, to the top!
Did a few sets of pullups, dips, abs, shrugs and a careful light set of hypers.
Then I was off Sat and Sun as per prev. post regarding yard sale and family drama taking me to today!
I did get 15 mins of light routine skills and walkthrough on Wednesday Aug 8th, yesterday. Once warm my back/glute is not so bad, tolerable anyway.

Linda

[wildstang]

i think you actually train yourself harder then i do myself from what ive read. and i just have to say, you are stunning!! very nice!!
yea ever since i had my latest accident i have been training like im possesed.

[Italianangel]

Here is my wkly breakdown.

Week 1
5 days weights and cardio - 8 exercise per day
• Quads and Chest
• Hams, Calves and Shoulders
• Glutes, Inner/Outer Thigh, and Upper/Mid Back
• Abs and Biceps
• Lower Back and Triceps
3 sets of 15 moderate / light weights

Week 2
5 days weights and cardio - 10 exercise per day
Same split but pyramid set 1x15, 1x12 and 1x15 – increasing weight for top set.

Week 3
6 days weights and cardio weekly from here on.
7 exercises per day on my sweet split.

Week 4
6 days weights and cardio - 8 exercises per day on my sweet split
3 days 3x12, 3 days 3x20

Week 5
6 days weights and cardio - 10 exercises per day on my sweet split
3 days 3x12, 3 days 3x25

Week 6
6 days weights and cardio - 12 exercises per day on my sweet split
3 days 3x12, 3 days 3x40

Week 7
Crossfit and Sissel alternative exercises, 6 per day
Upper/Lower split
1-2 sets

Week 8
Circuit Interval Cardio Combo
1 min sprints mixed with a set of weights 30mins at most.
All body each day.

Week 9
Machine Pyramid Sets 8, 12, 18, 10, 8
5-6 exercises per day
• Chest
• Back
• Shoulders
• Arms
• Legs

Week 10 – Week 13 Pre Contest

[Italianangel]

Diet Plan - 1800 cal per day with diet something like this: Meal 1 - Oatmeal or protein smoothie with fruit – may became only oatmeal or only whey or combo. Meal 2 – 25-40gm protein (can of tuna or soy meat which I am phasing out soon, dry cottage cheese which will be phased out soon or scoop whey with 8 oz water) ¾ cup green beans or ½ can asparagus or ¾ cup broc measured raw. Meal 3 – ¾ cup no fat plain yogurt which will soon be phased out, or ½ cup legumes which also will be phased out. Small Banana is an option or ½ grapefruit. ½ cup cooked quinoa, baked with a sprinkle of olive oil and chopped garlic – 4-5 baby carrots – carrots phased out closer to show, instead would use ½ cup spinach stuffed into cup. Meal 4 – same as meal 2. Meal 5 – same as meal 3 but may become same as meal 6 depending on how I lean down. Meal 6 – handful almonds plain raw, whey. Avg of 2 liter water per day. May have diet dr. pep or coffee as cheat - whole milk is the cheat part.
Foods

Cals Fat Carb Prot
Oat bran cereal, cooked, fat not added in cooking ( 1.25 cup, cooked ) 101 3 27 7
Asparagus, canned, drained solids ( 0.5 can (300 x 407) ) 24 1 3 3
It's All Good Chicken Breast Herb Dijon ( 150 gram ) 195 6 11 24
Banana, raw ( 1 small (6" to 6-7/8" long) ) 93 0 24 1
Quinoa cooked with water ( 0.5 cup ) 127 2 23 5
Asparagus, canned, drained solids ( 0.5 can (300 x 407) ) 24 1 3 3
Quinoa cooked with water ( 0.5 cup ) 127 2 23 5
Yogurt, plain, nonfat milk ( 0.5 cup (8 fl oz) ) 68 0 9 7
Interactive Nutrition Protein ( 1.2 serving ) 156 0 1 37
Almonds, unroasted ( 0.25 cup, NFS ) 205 18 7 8
Udos Oil ( 4 tablespoon ) 486 54 0 1
Tuna, canned, water pack ( 1 can (6.5 oz), drained ) 194 1 0 43
Water ( 80 fl oz ) 0 0 0 0
KRAFT, CRYSTAL LIGHT Sugar Free Low Calorie Soft Drink Mix Lemonade, with aspartame and acesulfame potassium sweetener, powder ( 3 NLEA serving ) 14 0 0 0
Total 1813 89 132 142

[Italianangel]

Fat cals and percent is high to make up for lower carbs and protein.
Will drop 2 tbs Udos as late at week 10 depending on how quick body looks to fats for energy fuel.
Week 10 will drop fat (Udos) and may up carbs at some point, of course for carb up week, but may up then a tad if fat lowered, to replace fuel need.
May drop to 1600 cals, that is when oil would be lowered and no increase in carb until last week.
Protein is fine at about a gram per lb at this point.
Linda

[Italianangel]

Diet has not kicked in this weekend, been eating low cals and low protein with some crap but I did get a kick ass workout in today, 30 mins routine going good too, and about 45 mins weights quads/chest 4 exercises of each at 3x15, then I did 20 mins cardio on the ARC with 10% incline to really target that flabass!!!
Then I did extenda splits for 10 mins at the end.
I used my No Limits and it feels great, it really helped me get through the workout with no problem - considering I was off a few days between, I am very impressed. I get Shiatsu Tuesday and my back is better than not so that is good.

[Italianangel]

Originally Posted by GoldCoastRoG

Nice. You're looking awesome. It must be an awesome feeling when your body continues to respond to all the hard work and diet. Keep up the great work !!!

post some pics in the efbabe's section ok?


Cheers!

I have a page in the fitness babes section I think......not sure how to add taht same thread to efbabes.....

[Italianangel]

great workout, did calves, hams and shoulders3-4 exercises each for moderate light 3x15. 35 mins cardio on a few machines moderate intensity, fat burn.
Took my ActivaTe and NO Limits today and am very impressed with the results. a few days off, 2 days back on and my arms are shaped again!
Linda

[joker13]

You really do look amazing. Great pics on the bike and good luck on your contest.