Well I completed my workout today and my lats were fried plus I did a short 7sets for biceps and triceps. So without further waiting here is the workout.

Wide grip chins bodyweight
Wide grip pulldowns 3×12 120,160,200
Barbell rows 3×12 185,225,315
Hammer Strength rows 3×12 4,6,8 plates
Straight arm 7×12 60

Preacher curls 7×12 55
Machine dips 7×12 330

Have one more session of cardio tonight at 30 minutes and then meal 6 after that. Then it is off to bed and wake up tomorrow and start the day over again. Shoulders are the name of the game tomorrow.