Workout Log 3.2.1 - Chest/Biceps - First Workout of Year Three

After a week off to rest and recover, I hit my first workout of the year with real enthusiasm.  My split is about focus and putting my week areas first to make them stronger.  Chest and Arms tops my list so Chest and Biceps day.

Motivation: 10

Focus: 9.5

Goals: Establish One Rep Max (1RM) for All Exercises, Pyramid Established, Complete Workout.

Preparation: Meditation - 5 min.; Cardio -10 min.; Visualization/Stretching

Weight Training: (90 to 120 sec rest between sets)
Chest
Bench Press: 135x5; 150x5; 160x5; 170x5; 180x3
Incline Bench Press: 135x5; 140x5; 150x5; 160x5; 170x2
Dumbbell Flyes: 20x5;26x5; 30x 5; 40x 5; 46x3
Biceps:
Barbell Curl: 75x5; 85x5; 100x5; 120x5; 130x3
Preacher Curl: 50x5; 60x4; 70x5; 76x5; 80x2
Standing Concentration Curls: 20x5; 26x5; 30x5; 40x5; 50x6

Flexing: Chest and Biceps

Cardio: 20min Stationary Bike -Preset 1

Training Notes: I did this one all on feel for the most part and I didn't guess to badly.  The fourth set was the 5 rep max target and the fifth set was a failure set. I wanted to get my starting 1RM for the year for all of these and I got them pretty well.  Not to much loss of strength during the cut as my 1RM for Bench, for instance, only fell about 10 lbs.
 
Nutrition this week has been a free for all but mostly my body has been craving carbs and I have obliged.  Goal is to get a carb cycling plan in place for weeks 3-6 and keep the calorie count between 5000 and 4500.  See what happens when we get there.