The rest day did wonders. I went from 66.5 to 65.6 kilos. I adjusted my calorie routine and I try to do maintenance calories twice a week and cut the rest 5 days. This upper workout is good I started the 1st two rounds with my 30lbs each hand the I did 20lbs for the rest 6lbs for the arm circles. For the extra credit my body was really sore so I do 20lbs and half the way I needed my 6lbs.