Today is back day. Remember that the back is complex group of muscles and has to be attacked from many different angles. If you begin to reach failure short of the recommended rep range, remember that you can rest for 5-10 seconds, and then push out the last few reps.
Cardio: 45 minutes. Try to do all of your cardio on the stair climber, but if you need to break it up and you another piece, just make sure that your heart rate stays between 65-70% of your max heart rate.
Macros: Protein 1.25g X body weight, Carbs .76g x body weight