Today was total body and I had a really great workout. Almost skipped it due to another knot in my shoulder blade area but decided to just suck it up. It's actually feeling better now.
4 sets/5 reps with 1 minute rest between each set.
T-Bar Rows - 80#
Flat Barbell Press - 100#
Leg Press Station - 250#
Elevated Deadlifts - 85#
Barbell Curls - 57#
Close Grip Bench Press - 85#
Not sure how I'm going to do the superset with the Leg Press and the deads next week. I used all but 20# of my plate weights on the leg press station today. I guess I'll have to do the deads with dumbbells.