Wednesday Hard Biking (35 minutes)

 Used the grey pad to help with saddle soreness and it worked well

Tuesday Lifting/Bodyweight Training (2 hours)

Did plain over bar pull ups instead of single arm pull ups (under bar), kept shoulder presses with 20 lb weights

Monday Nogi BJJ (1 hour)

 Maybe a little under and hour. Rolled With MK and BB for 3 minute rounds and did some drilling at the end

Sunday Lifting/Bodyweight Training (90 minutes)

 Did everything including the shoulder presses mixed in with the bicep and forearm curls. Also still working on one arm pull ups with the band

Saturday Biking (70 minutes)

 First 30 minutes hard riding slightly uphill, last 40 minutes slower and more downhill

Thursday Biking (35 minutes)

 Plus about an hour fixing the new bike tire and lowering the bike seat with a pipe cutter

Tuesday Nogi Rolling (60 minutes)

 3 minute rounds with BH and BB

Monday Lifting/Bodyweight Training (2 hour)

 overhead presses with the 20lb weights (added to the bicep and forearm curls set)

added 1 arm pull ups- 3 sts 3

Saturday Hard Biking (30 minutes)

 5 minute sprint at the beginning and 3 minute sprint at the end. Also- lots of wind resistance due to a very windy day and 2 medium-ish hills 

Also- 90+ plus minutes heavy duty yard work with the lawnmower and the rake

Friday Lifting/Bodyweight Training (90 minutes)

 skipped abs but added overhead presses with the 20lb weights (added to the bicep and forearm curls set)

Wednesday Big Shovel Gardening (90 minutes)

 Not my usual form of exercise, but it was raking, big shovel, and carrying water buckets back and forth and now I am really tired

Tuesday Lifting/Bodyweight Training (90 minutes)

 skipped bodyweight training at the beginning but did everything else

Sunday Hard Biking (30 minutes)

 probably 5-6 miles on the watershed nature trail

Saturday Lifting/Bodyweight Training (90 minutes)

 Skipped abs I think

Thursday Biking (30-45 minutes)

 not sure on the exact time as I stopped to get sunglasses

Wednesday Lifting/Bodyweight Training (90 minutes)

 Did all the stuff except maybe chair dips on the bodyweight training