First chest day of 2012

Trying to get my strength back to where I was before my gym pass expired. This is my 3rd week back in the gym since I've renewed my pass. Increased from last week but still not where I was before. :( Didn't feel as focused today as usual, not sure why. But still had a good pump.

Warm up:

Push ups - 15 reps

Pull-ups - 10 reps

Flat barbell press - 115lbs x 10, then 135lbs x 10

Barbell Bench Press:

Set 1: 205 x 4

Set 2: 205 x 2, dropset -> 155lbs x 6

Set 3: 185lbs x 4

Incline DB Press:

Set 1: 70 x 6

Set 2: 70 x 6

Set 3: 60 x 6-8? don't remember..

Cable Flies:

3 sets with both ends at number 20

Incline: 15 reps

Parallel: 10 reps

Decline: 10 reps with rest pause technique from rep 8 to 10.

NOTES TO SELF:

Warm-up more thoroughly and don't rush warm-ups.


*Scrolled down and saw my strength for chest on October 1st.
"Barbell Bench Press - 205lbs 3x4
Incline DB press - 70lbs x 6, 80lbs 2x6
Machine chest flies - 180lbs x 6, 190lbs 2x6
Half tabata set of push-ups
quick cardio - tabata set of jump rope"