Hello guys the last 2 days have been very productive training wise..done a push session yesterday with Jordan which should be dropping on the site soon & a pull session earlier this afternoon too which should be dropping on the site as soon as editing is ready.
Session today was
•ISO pull down 5-8, 10-12
•BB bent over row 5-8,10-12
•seated Atlantis row 5-8,10-12 (2 part rest pause second set )
•extreme prone single arm row 5-8,10-12
•BB shrugs 5-8,10-12
•rear delts 3×10-12
•biceps 3×10-12
I have trained with Jordan for the last e months and in that time we’ve pushed hard, pulled back had a deload and this is the second wave…volume has been tweaked intricately by adding a 2 part rest pause in some sets..whilst still leaving a third part of the rest pause to be used at a later date..instead of firing all the bullets at once.

????WORKOUT DAY MEALS
◾️Meal 1 – 3 eggs, 200g 5% fat beef,15g coconut oil
◾️Meal 2 – 60g protein from whey , 30g evoo ALL IN A SHAKE
◾️pre – 60g protein from whey, 100g rice flakes / baby rice, 10g coconut oil, 150g banana
◾️INTRA-
•Leg day 4 scoops of sustain ( 100g carbs ) , •pull day 4 scoops of sustain ( 100g carbs ) •push day 3 scoops of sustain 75g carbs. With each session 3 scoops Mps max , 5g creatine
◾️PWO –
: Push – 222g coco pops & 60g whey, 1 rice cake
: pull 237g coco pops & 60g whey, 2 rice cakes
: legs 252g coco pops & 60g whey , 3 rice cakes
◾️3 bagels & 60g protein
◾️Pre bed 30g protein, 300g fat free greek yoghurt, 60g almond butter

????REST DAY MEALS
◾️Meal 1 – off 200g 5% fat beef, 3 eggs
◾️Meal 2 – 300g chicken, 135g avocado
◾️Meal 3 – 200g 5% fat beef, 200g fat free cottage cheese, 10g coconut oil
◾️Meal 4 – 300g Salmon & veg
◾️Meal 5 – 300g minced beef & 40g cashews
◾️Meal 6 – 30g protein, 300g fat free greek yoghurt, 40g nut butter

In terms of training day meals we opting for food choices that won’t stress the gut.. that’s the main priority..to keep digestion and absorption as optimal as possible

Oh gotcha! Yes mostly online from ‘supplement needs’