Went back to the gym today but held off on anything heavy, and did a light full body workout. Here's how it went.
5 min warm up on the ellipticle.
Machine presses
2x12-50lbs
sitting laterals
2x12-10
bench press
2x10-115
Cable pushdowns
2x12-55
Tricep machine
2x12-45
Machine Bicep curls
2x12-45
Seated twists
2x12-60
Didn't do legs as those were done on Monday.
All in all, I feel good and will return to my regular program on Monday.