Week 14 Report: Workout, Nutrition, and Supplements Plan

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​1) Supplements Plan for Workout Days

--> 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 or 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
• 1.5 g - 3 g HMB powder (great for faster recovery)

​--> Other Supplements

• 500 mg Vitamin C
• 1-2 dosages Whey Protein Powder
• 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

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

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2) Supplements Plan for Non-Workout Days

--> 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
• 1.5 g - 3 g HMB powder (great for faster recovery)

​--> Other Supplements

• 500 mg Vitamin C
• 1-2 dosages Whey Protein Powder
• 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

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

​WEEK 14: Day 1 (02.07.2018 - Monday)

1) Nutrition Plan

• a cup of coffee
• 400 g yogurt 3.5% fats
• a cup of coffee
• sandwich with roasted chicken, salad, tortilla
• 4 candies, some kernels
• a cup of coffee
• 6 more candies
• mozzarella
• tuna

"50% of exercise science is coming up with long sciency names for things Arnold was doing 45 years ago." via @testosteronenation _ #iamonsupplements #iamonsupps #milaonsupplements #tnation #arnoldschwarzenegger #facts #fitness #bodybuilding

A post shared by Mila Chervenkova (@milaonsupplements) on Jul 5, 2018 at 11:08am PDT

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2) Supplements Plan for Non-Workout Days

​WEEK 14: Day 2 (03.07.2018 - Tuesday)

1) Workout Plan - Back + Biceps

• A1 Push-ups from plates (depth) x 5 5 5 5 @ BW BW BW BW (super slow and strict)
• A2 Calf raises x 25 25 25 25 @ 16 16 16 16
• B Deadlift x 12 12 12 12 @ 60 60 60 60
• C Back flyes x 15 15 15 15 2 @ 5 5 5 5 plates
• D Barbell row x 8 8 8 8 @ 40 40 40 40 (two different grips)
• E Barbell shrugs behind back x 15 15 15 15 @ 20 20 20 20
• F Barbell biceps curls x 10 10 10 10 @ 20 20 20 20
• G Ab wheel x 10 10 10 10 @ BW BW BW BW

This workout speaks numbers:

• Time: ~90 mins
• Reps: 400
• Sets: 32
• Lifted Weight: 8360
• When: 20:45-22:15

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2) Nutrition Plan

• a cup of coffee
• milk with some oats
• a cup of coffee
• chicken with rice, broccoli, and green beans
• a cup of coffee
• 1 apricot, 2 candies
• a cup of black tea with some milk
• a cup of coffee
• 1 banana
• pre-workout meal: chicken with rice, broccoli, and green beans
• post-workout meal: broccoli, chicken, some rice
• a protein shake

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​3) Supplements Plan for Workout Days

​WEEK 14: Day 3 (04.07.2018 - Wednesday)

1) Nutrition Plan

​a cup of coffee
3 eggs, 150 ml milk
a cup of coffee
a banana
a cup of coffee
an apple
chicken meat, broccoli, and green beans
a cup of black tea with some milk
2 eggs, 100 ml milk
a protein shake

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2) Supplements Plan for Non-Workout Days

Driven | Pre-Workout Booster by @mrm_usa _ Driven is the first pre-workout formula developed with pure ingredients to support your body’s complex metabolic activity. _ No artificial aftertaste. Smooth texture. Easily soluble. Strawberry-kiwi. Put ice cubes in your shake. It's refreshing. _ #iamonsupplements #iamonsupps #milaonsupplements #preworkout #prework #preworkoutdrink #preworkouts #supplements #booster #power #strength #stamina

A post shared by Mila Chervenkova (@milaonsupplements) on Jun 1, 2018 at 10:53pm PDT

​WEEK 14: Day 4 (05.07.2018 - Thursday)

1) Workout Plan - Legs: Quads

• A1 Push-ups x 10 10 10 10 @ BW BW BW BW (chest to the ground)
• A2 Calf raises x 25 25 25 25 @ 16 16 16 16
• B Front squat with a pause (down) x 5 5 5 @ 30 30 30 (5 secs hold)
• C Cannonball front squat x 10 10 10 10 @ 40 40 40 40
• D Lunges (by smith.julian) x 15 15 15 15 2 @ 5 5 5 5 per leg
• E Goblet squat DB (by smith.julian) x 15 15 15 15 @ 16 16 16 16
• F Leg extensions with a dumbbell x 25 25 25 25 @ 21 21 21 21 (with a pause)
• G Ab wheel x 25 25 @ BW BW

This workout speaks numbers:

• Time: ~80 mins
• Reps: 525
• Sets: 31
• Lifted Weight: 6310
• When: 21:15-22:35

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2) Nutrition Plan

• a cup of coffee
• 3 egg whites, 50 g oats, 100 ml milk
• a cup of coffee
• 200 g lean meat with veggies, baked potatoes
• a cup of coffee
• 3 candies
• 200 g meat with vegetables, baked potatoes
• a cup of black tea with some milk

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​3) Supplements Plan for Workout Days

​WEEK 14: Day 5 (06.07.2018 - Friday)

1) Nutrition Plan

• ​a cup of coffee
• 3 egg yolks, 100 ml milk
• some-many cups of coffee
• 2 sandwiches, 3 candies
• salami, brown rice chips
• some roasted peanuts
• a protein powder with ice cubes

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2) Supplements Plan for Non-Workout Days

​WEEK 14: Day 6 (07.07.2018 - Saturday)

1) Workout Plan - Legs: Hamstrings

• A1 Push ups from a bench x 10 10 10 10 @ BW BW BW BW
• A2 Calf raises x 30 30 30 30 @ 16 16 16 16 (kettlebell in hands)
• B Back Squat (Depth Focus) x 10 10 10 10 8 8 @ 40 50 55 60 70 70 (half motion @70)
• C Deficit barbell stiff-leg deadlift (by smith.julian) x 12 12 12 12 @ 40 40 40 40
• D GH raises x 10 10 10 10 @ BW BW BW BW
• E Dumbell sumo squat x 15 15 15 15 @ 30 30 30 30
• F Ab wheel x 25 25 @ BW BW
• G Bike (max tension 8) super slow x @ 12 mins, no seating

This workout speaks numbers:

• Time: ~110 mins
• Reps: 414
• Sets: 28
• Lifted Weight: 8810
• When: 19:00-20:50

Pumpkin Spice: Peanut Butter Blended with Pumpkin Pie Spice by @peanutbutterco @iherb _ I am a huge peanut butter fan. And this #peanutbutter is currently on top. This is how a true love should taste. Super smooth texture. A little □ added because of the #ginger. And then the fire is calmed by a very gentle #cinnamon taste. And this □ butter is blended with #pumpkin seeds. _ □ I tried it with apples □ □ I tried it with a...spoon □ □ I think that this peanut butter will taste even better with a pumpkin/apple pie. _ #iamonsupps #iamonsupplements #milaonsupplements #food #foodie #foodstagram #foodporn #peanuts #supplementreviews #supplements #iherb #healthy #fitness #bodybuilding #diet #apple #applepie #pumpkinpie #pumpkinspice

A post shared by Mila Chervenkova (@milaonsupplements) on Jul 8, 2018 at 10:21am PDT

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2) Nutrition Plan

• a cup of coffee
• milk with oats
• a cup of coffee
• salami with brown rice chips
• a cup of coffee
• a cup of black tea with some milk
• a cup of coffee
• chicken, 200 g yogurt
• a protein powder, some chicken

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​3) Supplements Plan for Workout Days

​WEEK 14: Day 7 (08.07.2018 - Sunday)

1) Workout Plan: Morning: 30 min Stationary Bike Cardio + Evening: Shoulders, Chests, Triceps

Morning session:

• 30 mins cardio on a stationary bike, no seating.

Night Session:

• ​A1 Deep push ups from plates (super strict) x 10 10 10 10 BW BW BW BW
• A2 Seated calf raises x 30 30 30 30 31 31 31 31
• B Push Press (barbell) x 5 5 3 2 2 @ 40 42.5 45 47.5 47.5 (bad lifting, knee pain + some vertigo and I had to stop)
• C1 Hanging DB side laterals x 10 10 10 10 2 @ 7.5 5 7.5 5
• C2 Seatad DB side laterals x 10 10 10 10 2 @ 5 5 5 5 2/3 of the whole motion
• D1 Reverse grip incline DB press x 10 10 10 2 @ 13.5 13.5 13.5
• D2 Leg raises x 10 10 10
• E1 Decline Dumbbell Bench Press x 10 10 10 2 @ 13.5 13.5 13.5
• E2 Crunches + Side twists (left/righ) x 10 10 10 10 @ 5 5 5 5
• F Lying DB kickbacks (bench) x 15 15 15 15 2 @ 5 5 5 5
• G Bike (max tension 8) super slow x @ 20 mins, no seating

This workout speaks numbers:

• Time: ~95 mins
• Reps: 447
• Sets: 38
• Lifted Weight: 7877.5
• When: 20:30-22:05

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2) Nutrition Plan

• 4 cups of coffee
• oats with some milk
• 2 cups of black tea with some milk
• 3 eggs
• 400 g chicken
• green beans and broccoli
• baked potatoes with herbs (300 g)
• a protein shake
• some roasted peanuts

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​3) Supplements Plan for Workout Days

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