Week 5 Report: Workout, Nutrition, and Supplements Plan

WEEK 5: Day 1 (30.04.2018 - Monday)

1) Workout Plan

-> Super set x 4 rounds

• ​Deep push-ups from plates x 5
• Calf raises x 20

-> Super set x 4 rounds

• Burpees x 10
• Front plate shoulder raise x 10 @ 15 kg

-> Super set x 4 rounds

• Biceps hammer curls x 10 @ 11.5 kg per arm
• Triceps on Bench x 15 reps

-> Finisher

• Ab wheel x 4 x 15 reps

Deep push-ups on steroids. Perhaps, next time I should fix a little bit the angle of my elbows. #pushups #fitness #workouts #iamonsupps #iamonsupplements #idontfitin #idoitbetter #backworkout #bodybuilding #beastmode #sunday #strongfemale #strongwomen #homegym #homegymlife #homegymworkout #homeworkout #homeequipment #homefitness

A post shared by Militsa Chervenkova (@milaonsupplements) on May 1, 2018 at 9:38am PDT

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2) Nutrition Plan

• a cup of coffee
• oats with yogurt
• a cup of coffee
• a cup of coffee
• a protein bar
• a cup of coffee
• a protein powder shake
• 60 g brown rice chips (baked)
• a cup of coffee
• 50 g peanuts
• pre-workout meal - almond butter
• post-workout meal - tomatoes, olives, Bulgarian white cheese

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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
• 2 capsules BrainBoost 
• 2 tablets Adrenal Optimizer
• 3 mg Yohimbine HCL

--> Pre-workout Shake

• 2 g ALCAR (or 2 g L-Carnitine before fasted cardio)
• 3 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
• 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

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

WEEK 5: Day 2 (01.05.2018 - Tuesday)

1) Workout Plan

• Deep push-ups from plates x 5 x 5
• Barbell row x 15, 15, 15, 10, 12, 12 @ 30, 35, 40, 40, 35, 30
• Push press x 10, 8, 6, 4, 2, 1 @ 30, 35, 37.5, 40, 45, 45
• Ab wheel x 4 x 15

Ab weel at the end of my every f*cking workout. #iamonsupps #iamonsupplements #workouts #fitness #ft #homegym #absworkout #strongfemale #strongwomen #idoitbetter #idontfitin #femalebodybuilder

A post shared by Militsa Chervenkova (@milaonsupplements) on May 1, 2018 at 10:50am PDT

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2) Nutrition Plan

• a cup of coffee
• almond butter
• a cup of coffee
• almond butter, a small slice of whole grain bread, dijon mustard, Bulgarian white cheese
• 500 ml energy drink with zero calories
• almond butter
• pre-workout meal – a protein bar
• post-workout meal - tomatoes with Bulgarian white cheese, olives, and olive oil
• baked chicken breasts with herbs
• 1 organic candy drop

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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
• 2 capsules BrainBoost 
• 2 tablets Adrenal Optimizer
• 3 mg Yohimbine HCL

--> Pre-workout Shake

• 2 g ALCAR (or 2 g L-Carnitine before fasted cardio)
• 3 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
• 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

*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 Militsa Chervenkova (@milaonsupplements) on May 26, 2018 at 2:57am PDT

WEEK 5: Day 3 (02.05.2018 - Wednesday)

Short workout: Deep push-ups from plates (slow) – 5 x 3-5 reps

1) Nutrition Plan

• a cup of coffee
• oats with yogurt
• a cup of coffee
• a protein powder shake
• a cup of coffee
• a handful roasted peanuts
• a cup of coffee
• a handful roasted peanuts
• risotto with veggies and chicken
• 250 ml energy drink, a handful of roasted peanuts
• 1 small slice of wholegrain bread with cream cheese and Bulgarian white cheese
• a cup of coffee
• 30 ml cognac
• 1 wholegrain slice of bread, chicken meat, dijon mustard

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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
• 2 capsules BrainBoost 
• 2 tablets Adrenal Optimizer
• 3 mg Yohimbine HCL

--> Before bed

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

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

WEEK 5: Day 4 (03.05.2018 - Thuesday)

1) Workout Plan

-> Triple set x 4 rounds

• Push-ups x 10
• Air squats with turn x 20
• Calf raises x 20

-> Super set x 4 rounds

• Goblet squat with kettlebell @ 16 kg x 10
• Front squat @ 40 x 5

-> Super set x 4 rounds

• Stiff-Legged Barbell Deadlift @ 40 x 10
• Ab wheel x 10​

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2) Nutrition Plan

• a cup of coffee
• oats with yogurt
• a cup of coffee
• a protein bar
• a cup of coffee
• 100 g meat, some rice cakes
• grapes, a banana
• a banana
• pre-workout meal - a wholegrain slice of bread, cream cheese
• post-workout - 4 eggs, cheese, a drop of butter, 1/2 protein bar

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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
• 2 capsules BrainBoost 
• 2 tablets Adrenal Optimizer
• 3 mg Yohimbine HCL

--> Pre-workout Shake

• 2 g ALCAR (or 2 g L-Carnitine before fasted cardio)
• 3 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
• 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

*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 Militsa Chervenkova (@milaonsupplements) on May 23, 2018 at 9:28am PDT

WEEK 5: Day 5 (04.05.2018 - Friday)

1) Nutrition Plan

• a cup of coffee
• 1/2 protein bar
• a cup of coffee
• a banana
• chicken breast with mozzarella, a sandwich with pork and veggies
• a banana, some strawberries
• a cup of coffee
• 100 g meat
• a banana, an apple
• a protein powder shake
• a pack of popcorns, Bulgarian white cheese
• a protein powder shake

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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
• 2 capsules BrainBoost 
• 2 tablets Adrenal Optimizer
• 3 mg Yohimbine HCL

--> Before bed

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

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

WEEK 5: Day 6 (05.05.2018 - Saturday)

1) Workout Plan

-> Super set x 4 rounds

• Push-ups x 10
• Front raise plate x 10 @ 15 

​-> Super set x 4 rounds

• Stiff-Legged Barbell Deadlift @ 40 x 10
• Barbell row @ 40 x 10

​-> Super set x 4 rounds

• Front squat @ 40 x 5
• Leg extensions with a dumbbell @ 15 x 30

​-> 4 sets

• ​Back squat @ 50, 55, 60, 62.5 x 8, 6, 4, 2

-> Super set x 4 rounds

• Calf raises x 20
• Ab wheel x 15

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2) Nutrition Plan

• a cup of coffee
• chicken breasts, Bulgarian white cheese
• a cup of coffee, lollipop
• 1 small tomato
• a cup of coffee
• pre-workout: 100 g whole grain pasta, 20 g white Bulgarian cheese, 100-150 g chicken meat
• post-workout: tomato, 1/2 cucumber, 100 g chicken, 2 spoons vinegar, 1 spoon olive oil, some beef jerky bites
• a protein powder shake + creatine

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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
• 2 capsules BrainBoost 
• 2 tablets Adrenal Optimizer
• 3 mg Yohimbine HCL

--> Pre-workout Shake

• 2 g ALCAR (or 2 g L-Carnitine before fasted cardio)
• 3 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
• 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

*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 Militsa Chervenkova (@milaonsupplements) on May 23, 2018 at 9:26am PDT

WEEK 5: Day 7 (06.05.2018 - Sunday)

1) Workout Plan

-> Super set x 4 rounds

• ​Deep push-ups from plates x 5
• Calf raises x 30

-> Super set x 4 rounds

• Air squat with 90 degree jump rotation x 10
• ​Air squat with 180 degree jump rotation x 10

-> 4 sets

• Dumbbell bench press - 2 x @ 18.5, 18.5, 16, 11.5 x 8, 6, 10, 15

-> 2 sets

• Decline Dumbbell Bench Press - 2 x @11.5, 16.5 x 15, 8

-> Super set x 4 rounds

• Incline crunch & twist with a plate  @ 5 x 10 (each side)
• Ab wheel - 4 x 15

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2) Nutrition Plan

• a cup of coffee
• shake from yogurt, dried berries, 1/2 banana
• a cup of coffee, 1/2 banana, 1 lollipop
• lamb meat, salad, 2 candies 
• a protein powder shake
• post-workout – boiled vegetables with Bulgarian white cheese and some chicken 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
• 2 capsules BrainBoost 
• 2 tablets Adrenal Optimizer
• 3 mg Yohimbine HCL

--> Pre-workout Shake

• 2 g ALCAR (or 2 g L-Carnitine before fasted cardio)
• 3 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
• 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

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

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