Fitness Figure 2007 Contest Prep
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Fitness Figure 2007 Contest Prep - 1/8/2007 2:24:37 PM
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Italianangel
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From: Vancouver, BC, Canada
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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.
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
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Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
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RE: Fitness Figure 2007 Contest Prep - 1/9/2007 9:58:25 PM
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Sophie
Posts: 296
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Sounds like fun!! Good luck. You can do it!
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http://angel.catfangz.com
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 1/11/2007 9:44:33 AM
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Italianangel
Posts: 2810
Joined: 8/4/2005
From: Vancouver, BC, Canada
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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 better, 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
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Sophie)
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RE: Fitness Figure 2007 Contest Prep - 1/11/2007 7:24:32 PM
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Sophie
Posts: 296
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Love the routine.
Question for you. When I attempt to do strength moves, such as the one in the pic above, it seems my arms are too short or something. My palms are not flat on the floor and I am basically supporting myself on my thumbs and fingertips.
I bought push up bars and I can hold myself just fine with them.
Is it possible for a person's arms to be too short or am I just lacking in technique? I've never worked with anyone, just going from what I see and attempting to do it.
Thanks.
_____________________________
Sophie
http://angel.catfangz.com
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 1/12/2007 6:06:55 PM
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Coop
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From: Tucson, Az.
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Holy lord.... that is impressive, where do you find to perfect that, work out, and post here to boot?
LOL You must be the life of the clubs
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Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Sophie)
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RE: Fitness Figure 2007 Contest Prep - 1/16/2007 12:29:49 PM
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Italianangel
Posts: 2810
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From: Vancouver, BC, Canada
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quote:
ORIGINAL: Sophie
Love the routine.
Question for you. When I attempt to do strength moves, such as the one in the pic above, it seems my arms are too short or something. My palms are not flat on the floor and I am basically supporting myself on my thumbs and fingertips.
I bought push up bars and I can hold myself just fine with them.
Is it possible for a person's arms to be too short or am I just lacking in technique? I've never worked with anyone, just going from what I see and attempting to do it.
Thanks.
YOu really have to tuck up using your abs, I usually go up on my fingers, palm off, but not everyone is that flexible, you may want to try useing your fist.
Work on it with a step or yoga blocks with your heels on top, then lift tush, then lift feet as much as you can.
Linda
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Sophie)
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RE: Fitness Figure 2007 Contest Prep - 1/16/2007 12:33:05 PM
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Italianangel
Posts: 2810
Joined: 8/4/2005
From: Vancouver, BC, Canada
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quote:
ORIGINAL: Coop
Holy lord.... that is impressive, where do you find to perfect that, work out, and post here to boot?
LOL You must be the life of the clubs
USED to be......competing means very low maintenenace, means no life, no outings, no spending, I don't even get my hair cut more than once per year to save the 200 bucks and put it toward my costumes and then do my hair near contest so its fresh. I never get manicures or do girly things, never go out, I even bought the box this year so I would stop spending on videos.
I should cut out eating out and coffees, I used to but these are new habits now since we always take the dogs out daily and stop for coffee or food..........but dieting on season close to contest means no more coffee cuz I use milk.
I usually eat out healthy anyway.........but eating at home is even cleaner and better controlled, its just that I am just coming off my last contest and in my off season so I been spoiling myself with these poisons we call treats!
Linda
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Come Visit my websites!
www.figureteam.com
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www.bodyrushpersonaltraining.com
(in reply to Coop)
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RE: Fitness Figure 2007 Contest Prep - 1/16/2007 4:19:14 PM
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Sophie
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quote:
ORIGINAL: Italianangel
YOu really have to tuck up using your abs, I usually go up on my fingers, palm off, but not everyone is that flexible, you may want to try useing your fist.
Work on it with a step or yoga blocks with your heels on top, then lift tush, then lift feet as much as you can.
Linda
I've tried using my fist but my fists don't make enough contact with the floor to give me the ability to lift myself up. I'm not sure I'm explaining myself right. With my palms flat or using my fists my arm is not long enough to allow me to raise my body off the ground, at all. There is no bend if my elbow so there is no way to lift myself.
_____________________________
Sophie
http://angel.catfangz.com
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 1/16/2007 6:20:34 PM
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Sophie
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quote:
ORIGINAL: Italianangel
When I say tuck up I mean, if you were to see my back, its super hunched, I am like bringing my abs to my chest!
Does that make sense?
Take a pic of you doing it, lemme see! I can tell better that way.
Linda
I cannot arch my back. It is always straight due to a fractured vertabra and the resulting hardening of the cartilage.
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Sophie
http://angel.catfangz.com
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 1/18/2007 11:43:34 AM
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Italianangel
Posts: 2810
Joined: 8/4/2005
From: Vancouver, BC, Canada
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Jan 18th and 19.
Well yesterday I had some migraine, tension and temple headaches......no coffee, I think it was caffiene withdrawl.....I used to always have decaf......for the past month I got into venti americanos, not decaf so yesterday when i had none I think that set it off.
Decaf and cutting on coffee now.
I ate okay yesterday but end of day all i had was crackers, too sick to the tummy to eat anything and had 48 oz water.
Been walking daily for an hour with dogs, as usual.
Today was a good day so far, advil first thing and had a coffee but will wean off.
had my usual shake and supps for breaky both days.
then yesterday had a second shake at snack and that was it, I felt so sick I went for a tomato soup which is my normal nausea cure.......helped but not cured. So I did the crackers later that day, premium plus salted and that did the trick.
Today my snack is late and is canned pink salmon and a about 2 cups spinach measured uncooked then steamed with some balsamic.
Was not on all the Usanas I'm supposed to take but did get at least once per day.
Back to more water.
did not work out for the past 2-3 days, today I will for sure.
Linda
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Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
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(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 2/7/2007 3:20:12 PM
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Italianangel
Posts: 2810
Joined: 8/4/2005
From: Vancouver, BC, Canada
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So its back to training starting today, I have to firm up and tan for a video where I am to play a villain!
As per Barbara fabulous suggestions as well as a few others on other forums I mod or frequent, I am going for this plan:
Day 1 - Torso (Chest, Back, Abs and Obl)
Day 2 - Quads
Day 3 - Shoulders
Day 4 - Calves, Hams, Glutes, inner and outer thigh
Day 5 - Arms
For Quad day I am going for a 4 set, ascending weight, descending rep of 15, 12, 10, 8 with the other days going weekly from 2x15, 3x10, 3x15, 4x10.....
I will do 2 exercises per muscle or group listed above for week 1, and 3 exercises per muscle group for week 2 and 3, then 4 exercises per for week 4.
I want to go on a 5 day plan, most likely on the weekdays, with weekend off.
My diet will be a shake each morning first thing, 2 - 3 hours later either oatmeal or non fat plain yogurt with 1/4 cup of banana or grape. Fruit will be omit if I need, we will see in a week.
Lunch will be a protein of 40 grams, fish or fake chicken and 2 cups steamed spinach or a cup of steamed green beans or a can of asparagus.
Snack 2 will most likely be a shake again, most likely without blended fruit but if I do blend I will do so at this snack with 1/4-1/2 cup frozen mango, papaya, banana or berries. AGain only if I drop bf well, otherwise it goes in a week.
I also add greens plus to my morning shake, glutamine and creatine to both shakes. I take Usana essentials and proflavinols 1-3 times per day....should be 3 but I sometimes miss. I take extra magnesium during my pms to avoid migraines.
Dinner will be similar to lunch and I may get in a Venti (20 oz) decaf coffee at some point during the day with sweetener and a cup of milk, whole........that may get cut depending on how I look week 1 and 2....I do not need to lean like contest, just firm up and show some shape in muscle. I may also use a few cans of diet pop. I am aiming at 2 liters water per day. Also aiming to find decaf diet pop.
Last snack before bed will likely be another plain shake with creatine and glutamine although my creatine is 1-2 times per day only for most times.......or I may go with a cup of dry cottage cheese instead, with 1/4 cup almonds and a cup of raw broc topped with 2 tbs Udos.
I add Udos to all my shakes too, 1 -2 tbs.
There is my game plan.....in writing. Once I go hard for a week you will see I get very consistent and results come fast!
For fun I may measure and weigh etc today and get it on here and all my other blogs as well as maybe get my fitprofile and body space with that info too!!
Cardio will be daily on hour brisk hike/walk.....but also 20-30 mins of either recumbent bike at an easy intensity, moderate pace or some cardio at the gym....nothing set in stone. I may also opt to do a class here and there at the gym for an hour and may also opt for following the Caribbean workout on TV a few days per week when I am unable to get to the gym or want some variety. I did that show one summer daily and got great results in fat loss and its only 30 mins long!
Linda
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 2/27/2007 1:50:12 PM
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Italianangel
Posts: 2810
Joined: 8/4/2005
From: Vancouver, BC, Canada
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Success My workout plan worked well, I got tighter yet still full and did not have to diet too hard.
The video shoot was fun and I will post the link up at my site in the News section once it is available! Now a few days off while I plan my next program.
Linda
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Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 3/4/2007 7:52:08 PM
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Italianangel
Posts: 2810
Joined: 8/4/2005
From: Vancouver, BC, Canada
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So starting tomorrow I am back at it and have decided to jump on board with my FTBC members and do the Advanced 1 month workout. 
I am not going for a formal diet  but will log my info aiming for bulking, so not too strict but focused on protein intake at max for most meals through the day, meals being 6-9 per day of course I will have to work up to this over a week or so. 
The plan is a 5 day workout for density, bulk and harder muscles. 
Cardio has choices, I may do HIT on Elliptical, Stair Master and Treadmill - choosing one on one day as per how I feel and what machine is available. 
Chest/Obl, Back, Legs, Arms/Abs, Shoulders. Sets go from 3x8 for week one up to 4x12 by week 4 with weights remaining while the sets and reps increase.
I may do some days at home in which case if I do cardio at home I will do the recumbent bike for HIT.
The weights are a 5 day split so I can concentrate efforts on each exercise and rep with good weight!!
Straight sets, consistent and repetitive.
My shaping, balancing and symmetry plans are still the same, more quad and shoulder, harder firmer back end, more lats.
Linda 
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 3/17/2007 2:34:56 AM
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Italianangel
Posts: 2810
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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Here is the plan I have been on so far and being I cannot seem to figure out how to post it properly, you will have to imagine the charts below as tables.
I hope to do some measurements and photos as I am working on a competitive prep video series for bodybuilding.com so I will be much more diligent, have my photos and measurements, body fat, etc etc. Will feature off season bulking right up stage day!
March 2007 FTBC Member Advanced Workout Plan
This program will concentrate toward density, hardness and size. The focus for this months training style is a 5 day split workout balancing the body. Heavy lifting, straight sets, consistent and repetitive is the aim on this program with 6 exercises average per day so that you can complete sets comfortably with heavier weights and longer rests.
for cardio I will most likely do plyos and HIT, mainly recumbent bike.
Here are 2 sample days.
Weights – 5 days per week
Perform sets and reps as indicated in the chart below (2x10 = 2 sets of 10 reps) and use this chart to track dates and weight used. Rest a minute to a min and a half in between sets. Stretch between exercises focusing on muscle just used for 10-30 secs. If you need stretches let me know, they will soon be posted into gallery. Warm up for 5 mins avg pre training on bike.
The split for this month will be a 5 day split concentrating on certain muscle groups each day for maximum lifts.
The below was all 3x10 and all done at home
Mon March 5/07
Day 1 Chest and Oblique
Push Ups with feet up on chair with 8 lb on my back
Dumbbell Fly on Body Ball with 20lb DBs
Seratus Pushups with 8 lbs on my back
Dumbbell Pullovers use ball as bench with 30lb DB
Side Crunch on Body Ball with 20lb DB
Floor Oblique Crunches with 20lb DB
I mixed in these plyos in between sets:
3x20 calve leaps done one set per position
2x20 alternating leg bounding
1x20 squat leaps
1x20 tuck leaps
Fri March 9/07
Day 3 Legs
Dumbbell Squats 20lb DBs
Stiff Leg Dumbbell Deadlifts20lb DBs
Standing Dumbbell Calve Raises 20lb DBs
Inner thigh with very tough tubing - did 20 sec squat instead with BW
Outer thigh with very tough tubing - did ankle touches instead with BW
Side lunge with one leg on body ball with 8lb DBs
Did not get all my cardio in, but did usualy one hour walk and hiking daily.
I am looking at HST training for my next month seen here:
http://www.hypertrophy-specific.com/hst_index.html
Diet has not been very high in protein, maybe less than half my needs, been okay but not ideal. Has some sweets and also had a few missed meals. Not enough supplements. Gonna go back to logging on fitday again.
Linda
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
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