Just looking at your workout boogie and i have questions.

When you superset do you go straight from bench to rows? When i was a trainer, and before i discovered cross fit style workouts, my favorite type of lifting was superset. I found that keeping it in the same muscle group. Makes you sore as he'll, but it keeps your heart rate up and adds strength to your lifts. I.e. go from benching immediately to dumbbell flys, resting only 1- 1 1/2 minutes between sets. Your amount of weight lifted goes down, but your muscle endurance gets amazing.