Rode bike to work, at a pretty good clip, high gear, pretty hilly/varied inclines. 9.5 miles. (8:15 am)
Rode bike home, same route, 9.5 miles (12:00 pm)
then I did a light arms workout later in the evening:
3x10 hammer curls + tricep pushdowns + incline crunches w/ resistance band.
10-8-5-5-5 of cable curls + cable tricep extensions
20x leg raises after each of the sets of 5
2x10 chin-ups + dips
Extended stretching at night
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