Too Much Too Fast

So I thought the bike rides and doing cardio for a week would be enough prep before going back at the workout I left in April...wrong. Even w/ dropping 10-20% of the amount weight I was lifting from the exercises and w/ doing proper warm up and cool downs I still have seemed to screw up. What am I talking about? My arms.
Thursday of last was legs, back, calves & bi's. My legs are great, back is good, but my biceps are unbelievably tight (hurts) and finally starting to be able to stretch fully. Friday I did a little raking but I was mostly shot had to rest. Saturday did the chilly wet ride then made a big batch of chilly. Sunday I was on and off computer and watched the Pack win again. I was popping Ibuprofen all weekend. I'll be back at it again tonight but think cardio will have to do until my arms are at least 90%. I'd say they're at 80 right now.
Going to have to back down a bit and change it to an easier single whole body workout on MWF to give me more rest & recovery. Once that feels too easy I'll then bump back up to the more aggressive MT ThF. Live and Learn. Just can't let this kill my motivation completely.