Week 10 Report: Workout, Nutrition, and Supplements Plan

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WEEK 10: Day 1 (04.06.2018 - Monday)

1) Nutrition Plan

• a cup of coffee
• 1 egg, 1 meatball
• a cup of coffee
• a protein powder shake + HMB
• lollipop
• a cup of green tea with some milk
• lean meat, 1 cucumber
• lollipop
• a banana, 3 apricots
• a cup of coffee
• lean meat, 1 cucumber
• a protein bar
• 3 meatballs
• 1 ice cream, some chocolate (I had a drop in my blood pressure, which caused a severe headache)

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2) Supplements Plan

--> Meal: P+F*

• 5 gr Fish Oil
• 10 000 UI Vitamin A (1 day on, 1 day off)
• 5 000 UI Vitamin D
• 200 UI Vitamin E​​

--> Morning Supplements

• 50 mg DHEA

--> Before bed

• 3 mg Melatonin
• 30 mg L-OptiZinc
• 1300 mg Magnesium​ malate
• 2.5 g Creatine

​--> Other Supplements

• 500 mg Vitamin C
• 1-2 dosages Whey Protein Powder
• 1 dosage Zenbu Meal Replacement Powder Shake
• 2 capsules Pau D'Arco
• 5 g Collagen
• 1 dosage Electrolytes drink (when sweating a lot)
• 1 dosage BCAA (5-10 g) during the day
• 1.5 g - 3 g HMB powder (great for faster recovery)

*P= Protein
*C= Carbohydrates
*F= Fats (healthy fats/non processed)

C:VOL by @teamallmax This is the only one post-workout product containing creatine which doesn't cause me headache. _ I can hardly take creatine supplements because of a severe headache. It is a very rare side effect which I researched for a long time. But this formula contains creatine digest complex which seems to work. _ #postwotkout #supplements #iamonsupplements #iamonsupps #milaonsupplements #recovery #workout #pump #review #productreview

A post shared by Mila Chervenkova (@milaonsupplements) on May 23, 2018 at 9:26am PDT

WEEK 10: Day 2 (05.06.2018 - Tuesday)

1) Workout Plan - Back + Biceps

• A1 Push-ups (legs on the bench) x 15 15 15 @ BW BW BW BW
• A2 Air squats with 90/180 degree turn x 20 20 20 @ BW BW BW BW
• A3 Calf raises x 30 30 30 @ BW BW BW BW
• B Two-Arms Dumbbell Row x 15 15 15 15 2 @ 11 11 11 11
• C Barbell row x 15 15 15 15 @ 30 30 30 30 two different grips
• D Pulldown x 20 20 15 15 @ 15 15 15 15
• E Deadlift x 12 12 12 12 @ 60 60 60 60
• F Barbell biceps curls x 10 10 10 10 @ 20 20 20 20
• G Bike (max tension 8) super slow x @ 20 mins, no seating

This workout speaks numbers:

• Time: ~90 mins
• Reps: 473
• Sets: 29
• Lifted Weight: 8000
• When: 19:35 - 21:05

Legend

• DB = dumbbell
• BP = bench press
• A1, A2/A3 - super set/triple set
• B, C , D - single sets form a given exercise
• BW = bodyweight
• qty - number of dumbbells used

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2) Nutrition Plan

• a cup of coffee
• oats with yogurt
• a cup of coffee
• chocolate (same problem - another severe headache due to my unusual low blood pressure)
• lots of chocolate
• pre-workout meal: 1 meatball
• post-workout meal: 1 big tomato, Bulgarian white cheese, lean meat

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3) Supplements Plan

--> Meal: P+F*

• 5 gr Fish Oil
• 10 000 UI Vitamin A (1 day on, 1 day off)
• 5 000 UI Vitamin D
• 200 UI Vitamin E​

--> Morning Supplements

• 50 mg DHEA​

--> Pre-workout Shake

• 2 g ALCAR
• 3-6 mg Yohimbine HCL
• 100 mg Caffeine
• 1 pre-workout dosage MuscleMaxx Pre-Apocalypse

--> Post-workout

• 1 dosage ALLMAX Nutrition, C:VOL​

--> Before bed

• 3 mg Melatonin
• 30 mg L-OptiZinc
• 1300 mg Magnesium​ malate
• 2.5 g Creatine

​--> Other Supplements

• 500 mg Vitamin C
• 1-2 dosages Whey Protein Powder
• 1 dosage Zenbu Meal Replacement Powder Shake
• 2 capsules Pau D'Arco
• 5 g Collagen
• 1 dosage Electrolytes drink (when sweating a lot)
• 1 dosage BCAA (5-10 g) during the day
• 1.5 g - 3 g HMB powder (great for fast recovery)

*P= Protein
*C= Carbohydrates
*F= Fats (healthy fats/non processed)

WEEK 10: Day 3 (06.06.2018 - Wednesday)

1) Nutrition Plan

• a cup of coffee
• yogurt with some oats, Bulgarian white cheese
• two cups of coffee
• salad, quinoa, chicken meat
• cup of coffee
• one mozzarella
• a cup of coffee
• a protein bar
• lean meat
• lollipop
• a cup of black tea

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2) Supplements Plan

--> Meal: P+F*

• 5 gr Fish Oil
• 10 000 UI Vitamin A (1 day on, 1 day off)
• 5 000 UI Vitamin D
• 200 UI Vitamin E​​

--> Morning Supplements

• 50 mg DHEA

--> Before bed

• 3 mg Melatonin
• 30 mg L-OptiZinc
• 1300 mg Magnesium​ malate
• 2.5 g Creatine

​--> Other Supplements

• 500 mg Vitamin C
• 1-2 dosages Whey Protein Powder
• 1 dosage Zenbu Meal Replacement Powder Shake
• 2 capsules Pau D'Arco
• 5 g Collagen
• 1 dosage Electrolytes drink (when sweating a lot)
• 1 dosage BCAA (5-10 g) during the day
• 1.5 g - 3 g HMB powder (great for fast recovery)

*P= Protein
*C= Carbohydrates
*F= Fats (healthy fats/non processed)

Pre-Apocalypse by @teammusclemaxx⠀ _⠀ A pre-workout forumula with:⠀ *Arginine⠀ *Taurine⠀ *Creatine ⠀ *Beta-Alanine⠀ _⠀ #preworkout #power #strength #workout #productreview #supplements #milaonsupplements #iamonsupplements #iamonsupps #taurine #arginine #creatine #betaalanine #alanine #recovery #boost #powerboost #booster #powerbooster

A post shared by Mila Chervenkova (@milaonsupplements) on May 26, 2018 at 2:55am PDT

WEEK 10: Day 4 (07.06.2018 - Thursday)

1) Workout Plan - Legs: Quads

• A1 Push-ups x 15 15 15 15 @ BW BW BW BW (chest to the ground)
• A2 Calf raises x 30 30 30 30 @ BW BW BW BW
• B Front squat with a pause (down) x 5 5 5 @ 30 30 30 5 secs hold
• C Front squat x 10 10 15 15 @ 40 45 40 45
• D Reverse Lunges/Normal x 15 15 15 15 @ BW BW BW BW per leg
• E BG Split squat x 15 10 10 @ BW BW BW per leg
• F Leg extensions with a dumbbell x 30 30 30 30 @ 21 21 21 21 30 (reps total for each set)

This workout speaks numbers:

• Time: ~75 mins
• Reps: 555
• Sets: 31
• Lifted Weight: 4670
• When: 20:45-22:00

Legend

• DB = dumbbell
• BP = bench press
• A1, A2/A3 - super set/triple set
• B, C , D - single sets form a given exercise
• BW = bodyweight
• qty - number of dumbbells used

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2) Nutrition Plan

• a cup of coffee
• yogurt with some oats and Bulgarian white cheese
• a cup of coffee
• sandwich with chicken
• cucumber
• yogurt with oats, walnuts, goji berries, honey
• a cup of coffee
• a protein shake
• pre-workout meal: yogurt with oats
• post-workout meal: some eggs with cheese, lean meat

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3) Supplements Plan

--> Meal: P+F*

• 5 gr Fish Oil
• 10 000 UI Vitamin A (1 day on, 1 day off)
• 5 000 UI Vitamin D
• 200 UI Vitamin E​

--> Morning Supplements

• 50 mg DHEA​

--> Pre-workout Shake

• 2 g ALCAR
• 3-6 mg Yohimbine HCL
• 100 mg Caffeine
• 1 pre-workout dosage MRM Driven​

--> Post-workout

• 1 dosage ALLMAX Nutrition, C:VOL​

--> Before bed

• 3 mg Melatonin
• 30 mg L-OptiZinc
• 1300 mg Magnesium​ malate
• 2.5 g Creatine

​--> Other Supplements

• 500 mg Vitamin C
• 1-2 dosages Whey Protein Powder
• 1 dosage Zenbu Meal Replacement Powder Shake
• 2 capsules Pau D'Arco
• 5 g Collagen
• 1 dosage Electrolytes drink (when sweating a lot)
• 1 dosage BCAA (5-10 g) during the day
• 1.5 g - 3 g HMB powder (great for fast recovery)

*P= Protein
*C= Carbohydrates
*F= Fats (healthy fats/non processed)

WEEK 10: Day 5 (08.06.2018 - Friday)

1) Nutrition Plan

• a cup of coffee
• lean meat
• a cup of coffee
• organic lollipop
• a banana, 250 ml energy drink
• lean meat, a cucumber, a banana
• a cup of coffee
• a protein powder shake
• 1/2 croissant

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2) Supplements Plan

--> Meal: P+F*

• 5 gr Fish Oil
• 10 000 UI Vitamin A (1 day on, 1 day off)
• 5 000 UI Vitamin D
• 200 UI Vitamin E​​

--> Morning Supplements

• 50 mg DHEA

--> Before bed

• 3 mg Melatonin
• 30 mg L-OptiZinc
• 1300 mg Magnesium​ malate
• 2.5 g Creatine

​--> Other Supplements

• 500 mg Vitamin C
• 1-2 dosages Whey Protein Powder
• 1 dosage Zenbu Meal Replacement Powder Shake
• 2 capsules Pau D'Arco
• 5 g Collagen
• 1 dosage Electrolytes drink (when sweating a lot)
• 1 dosage BCAA (5-10 g) during the day
• 1.5 g - 3 g HMB powder (great for fast recovery)

*P= Protein
*C= Carbohydrates
*F= Fats (healthy fats/non processed)

Magnesium Malate by @natures.life⠀ _⠀ No more cramps. Recovery. Checked.⠀ _⠀ #magnesium #recovery #nerves #musclerecovery #brain #mentalrecovery #iamonsupplements #iamonsupps #milaonsupplements #cramps #musclecramps

A post shared by Mila Chervenkova (@milaonsupplements) on May 26, 2018 at 3:42am PDT

WEEK 10: Day 6 (09.06.2018 - Saturday)

1) Workout Plan - Shoulders, Chests, Triceps

• A1 Deep push ups from plates (super strict) x 10 10 10 10 BW BW BW BW 5+5 per set, total 10
• A2 Calf raises x 30 30 30 30 BW BW BW BW
• B Push Press (barbell) x 14 8 5 1 @ 30 35 40 42.5 (Bad lifting, knee pain + some vertigo and I had to stop)
• C1 Front raise plates x 15 15 15 15 2 @ 5 5 5 5
• C2 Side raise plates x 12 10 10 10 2 @ 5 5 5 5
• D1 Dumbbell Bench Press x 10 5 2 @ 16 18.5
• D2 Incline Dumbbell Bench Press x 8 8 2 @ 16 16
• D3 Decline Dumbbell Bench Press x 8 8 2 @ 16 16
• E Crunches + Side twists (left/righ) x 10 10 10 10 @ 5 5 5 5
• F Triceps bench dips x 15 15 15 15 @ BW BW BW BW
• G Byke x @ 10 mins, no seating

This workout speaks numbers:

• Time: ~85 mins
• Reps: 437
• Sets: 34
• Lifted Weight: 3179.5
• When: 18:40-20:05

Legend

• DB = dumbbell
• BP = bench press
• A1, A2/A3 - super set/triple set
• B, C , D - single sets form a given exercise
• BW = bodyweight
• qty - number of dumbbells used

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2) Nutrition Plan

• a cup of coffee
• some peanuts, peanut butter with pumpkin
• a cup of coffee
• a protein shake
• 1 egg
• lean meat, a teaspoon of peanut butter
• pre-workout meal: a banana, a teaspoon of peanut butter
• post-workout meal: 1 egg, 1 tbsp peanut butter, 200-300 g lean meat
• a banana
• a cup of black tea

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3) Supplements Plan

--> Meal: P+F*

• 5 gr Fish Oil
• 10 000 UI Vitamin A (1 day on, 1 day off)
• 5 000 UI Vitamin D
• 200 UI Vitamin E​

--> Morning Supplements

• 50 mg DHEA​

--> Pre-workout Shake

• 2 g ALCAR
• 3-6 mg Yohimbine HCL
• 100 mg Caffeine
• 1 pre-workout dosage MRM Driven​​

--> Post-workout

• 1 dosage ALLMAX Nutrition, C:VOL​

--> Before bed

• 3 mg Melatonin
• 30 mg L-OptiZinc
• 1300 mg Magnesium​ malate
• 2.5 g Creatine

​--> Other Supplements

• 500 mg Vitamin C
• 1-2 dosages Whey Protein Powder
• 1 dosage Zenbu Meal Replacement Powder Shake
• 2 capsules Pau D'Arco
• 5 g Collagen
• 1 dosage Electrolytes drink (when sweating a lot)
• 1 dosage BCAA (5-10 g) during the day
• 1.5 g - 3 g HMB powder (great for fast recovery)

*P= Protein
*C= Carbohydrates
*F= Fats (healthy fats/non processed)

L-carnitine by @myproteinwomen @myproteinuk @myproteinus⠀ _⠀ The most safe fat loss supplement for people who can't tolerate stimulants and thermogenic supplements. Take 1-2 g, 30 minutes before a workout.⠀ _⠀ #lcarnitine #carnitine #supplements #milaonsupplements #iamonsupplements #iamonsupps #preworkout #workout #trainhard #weightloss #fatloss #booster #power #workoutbooster #workoutboost #pump #pumped

A post shared by Mila Chervenkova (@milaonsupplements) on May 26, 2018 at 5:12am PDT

WEEK 10: Day 6 (10.06.2018 - Sunday)

1) Workout Plan - Legs: Hamstrings

• A1 Push ups x 10 10 10 10 10 @ BW BW BW BW BW
• A2 Calf raises x 30 30 30 30 30 @ BW BW BW BW BW
• B Back Squat (Depth Focus) x 15 15 15 15 15 @ 40 40 40 40 40
• C Bench (Box) Squat x 25 25 25 25 25 @ 40 40 40 40 40 (legs as wider as possible)
• D Floor (bench) GHR x 10 10 10 10 10 @ BW BW BW BW BW
• E Stiff-Leg Deadlift x 15 15 15 15 15 @ 40 40 40 40 40
• F Ab wheel x 15 15 15 15 @ BW BW BW BW
• G Bike (max tension 8) super slow x @ 20 mins, no seating

This workout speaks numbers:

• Time: ~110 mins
  
• Reps: 585
  
• Sets: 34
  
• Lifted Weight: 11000
  
• When: 19:00 - 20:50 

Legend

• DB = dumbbell
• BP = bench press
• A1, A2/A3 - super set/triple set
• B, C , D - single sets form a given exercise
• BW = bodyweight
• qty - number of dumbbells used

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2) Nutrition Plan

• a cup of coffee
• a protein shake
• a banana
• 200 g lean meat
• a cup of coffee
• 100 g macaroni with Bulgarian white cheese
• 20 g organic sour twists
• 250 g lean meat, a small piece of cake
• a cup of black tea with some milk

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3) Supplements Plan

--> Meal: P+F*

• 5 gr Fish Oil
• 10 000 UI Vitamin A (1 day on, 1 day off)
• 5 000 UI Vitamin D
• 200 UI Vitamin E​

--> Morning Supplements

• 50 mg DHEA​

--> Pre-workout Shake

• 2 g ALCAR
• 3-6 mg Yohimbine HCL
• 100 mg Caffeine
• 1 pre-workout dosage MRM Driven​
• 1 dosage ALLMAX Nutrition CARBion+

--> Post-workout

• 1 dosage ALLMAX Nutrition, C:VOL​

--> Before bed

• 3 mg Melatonin
• 30 mg L-OptiZinc
• 1300 mg Magnesium​ malate
• 2.5 g Creatine

​--> Other Supplements

• 500 mg Vitamin C
• 1-2 dosages Whey Protein Powder
• 1 dosage Zenbu Meal Replacement Powder Shake
• 2 capsules Pau D'Arco
• 5 g Collagen
• 1 dosage Electrolytes drink (when sweating a lot)
• 1 dosage BCAA (5-10 g) during the day
• 1.5 g - 3 g HMB powder (great for fast recovery)

*P= Protein
*C= Carbohydrates
*F= Fats (healthy fats/non processed)

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