Alright. So.

First 7 days have come and gone. I have not skipped a single day.

Recap: each day, 5 sets 4 reps of heavy resistance of a single exersize. Bench press, pull up, or ab wheel. Each day, 3 mile bike ride from work.

I had to change things up a bit. The ab wheel hit TOOO HARD and I had to switch it up to focus on bench and pull up stuff.

Also, I did a couple days of cable bar heavy rows or dead lifts if I wasnt feeling pull ups.

Results so far: I lost 4 to 5 pounds of weight. Certain areas of my body has tightened up a little. I feel more energetic. My pull up strength has gotten much better as the 4th rep isnt AS HARD as it was at the beginning. Bench stays strong and consistent and my chest has tightened up a bit.

Nothing super duper dramatic; but so far the 3 mile bike ride mixed with 1 compound movement of heavy weight is yeilding some interesting results.