Vacations over..

Here we go:

Weight For giggles, aka why people need to stop freaking over 1lb variations:
8am: 168.2 (On Waking)
6pm: 167.2 (Post Fast)
8pm: 166.0 (Post Workout)

Supplements:
Fish oil, Prograde metabolism, Saffron, 6000 iU D3 supp (docs orders), Multi 

Fast: - Not strict but good enough for me.
8am - 12pm: 2 cups of coffee w/Creamer, 32oz water. (60 cals)
12pm: 1 yoplait light yoghurt (100cals)
3pm: 1 cup of coffee w/creamer, 64oz water (30cals)

Pre-Workout Snack:
6pm: 1 Prograde Craver (180cals)

TL;DR Workout: 21 mins - 464 swings. (see below for more complicated breakdown) 

Dinner Post Workout:
8.30pm: 1 Can of Amy's Vegetable & Barley soup (140cals)
Pad Thai with Chicken and Sausage. (no clue)

Pad thai was leftovers. maybe 1.5oz dry rice noodles. 1/2lb'ish of meat. Onion, bell pepper, lime juice and a healthy dose of sesame oil. (meat mix was a leftover from day before, I don't usually put cajun sausage in my thai food. It worked out pretty damn good though.) 

There might be something else before bed, probably just a decaf coffee though. 

Workout:
This was first run through so a bit fluffy. It's the 12 minute workout at the end of the DVD I have been raving about. I tried to do it twice. Didn't make it all the way through the second time around.

Tracy's pacing is 10 swings per 15 seconds. Speed swings are 12 swings per 15 seconds. This pacing makes up most of the entire workout. Each set as listed below took 1 minute to complete including it's rest component. 

15 seconds work, 15 seconds rest: (W15/R15)
Set 1) 10 2h swings / Rest / 10 transfers / Rest
Set 2) 12 2h speed swings / Rest / 10 transfers / Rest

30 seconds work, 30 seconds rest: (W30/R30)
Set 3) 10 2h swings / 10 transfers / Rest
Set 4) 12 2h speed swings / 10 transfers / Rest
Set 5) 10 transfers / 12 2h speed swings / Rest

Working into rest component. Each set is 1 minute, the 1h swing portion takes 30 seconds exactly, the 2h swings are working into the rest period. 
Set 6) 10 swing transfers (30s work, 30s rest)
Set 7) 10 swing transfers + 2 2h swings
Set 8) (5 1h swings left / 5 1h swings Right) x 2 + 4 2h swings
Set 9) (5 1h swings left / 5 1h swings Right) x 2 + 6 2h swings
Set 10) 10 1h swings Left / 10 1h swings Right + 8 2h swings
Set 11) 10 1h swings Left / 10 1h swings Right + 10 2h swings (45s work, 15s rest)
Set 12) 10 2h swings (15s work, 45s rest)

Total: 12 mins, 266 swings. 

Transfers are when you switch hands, ie:
1h swing up with left hand, switch hands at top of swing and come down in right hand. 
Swing transfers are a 1h swing + 1 transfer (1 rep made up of 2 swings)

Just to explain my possibly cryptic notation here: 
(5 1h swings left / 5 1h swings Right) x 2 + 4 2h swings
is 5 swings left, 5 swings right, 5 swings left, 5 swings right, 4 2h swings - rest.

Some of this info is for you guys, the rest is for own remembrance later while I figure out a standard of notation for myself.  It might look complicated but it really does distract you from the workout. 

I do know that while the Rif's might be able to walk in and make it up as they go along I will have to plan mine out beforehand to start off. Half the time I can't remember what set I'm on unless I'm making scratch notes on a pad as I finish each set. 

Ended up resting about 5 mins and then repeating up to Set 9. I was losing the 1h swings on my left side at that point.