Take notes, warm-up as always, and get ready for your lower chest to make more progress than ever! Slowly take your arms backward over your head with elbows slightly bent.
I have less experience than alot of people but i get my gains through instinctive training...
Either way, Start eating more, and keep track of everything you ever at.
Generally you should eat about 2 hours before your workout, but if you have more sugary foods it may be less as those foods will release "energy" sooner than something more complex - like a bowl of cooked oats.
Stick with it for a year and eat right, and the rest will take care of itself.
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