The first two-thirds of the workout I spent watching laurie_robey doing DDR while I did the Bowflex; the rest was spent with the tail end of You Only Live Twice and the opening credits of Goldfinger on AMC.
Rows: 3 mins @ 55 lbs (warmup)
Flat Barbell Bench Press: 1 set 10 reps @ 65 lbs
Narrow Pushdowns: 1 set 10 reps @ 45 lbs
Bench Press: 1 set 10 reps @ 50 lbs
Seated Lat Rows: 1 set 10 reps @ 25 lbs
Triceps Pushdown: 1 set 10 reps @ 45 lbs
Rear Deltoid Row: 1 set 10 reps @ 35 lbs
Deadlift: 1 set 10 reps @ 25 lbs
Chest Fly: 1 set 10 reps @ 30 lbs
Military Press: 2 sets 10 reps @ 20 lbs
Rows: 3 mins @ 35 lbs (cooldown)
Body Weight: 297.5 lbs
The good news is, I found the extensions to properly do the Military Press. The bad news is, I'm not sure how well I'm liking this new workout. There's a lot more cable-shifting and bench-adjusting, which interrupts the flow and is just plain a nuisance. Also, with the seemingly-random exception of the Military Press, there's only one set of anything, which leaves me feeling like I haven't done anything at the end. Unless I have the weight set really high, it usually isn't until the middle of the second set of any exercise that I start to get to the muscle failure stage.
I'll probably stick with this one for the time being, but rearrange the exercises a bit next week so that at the very least more of the exercises using the T-bar are together, since that's the most cumbersome part to change. I can probably shave a good 3-5 minutes off the workout by only shifting to and from the T-bar once, instead of shifting to it, back from it for another exercise, then back to it again.
Any comments re: this setup, you other athletic (or would-be athletic) types out there?