Scott Burns

Scott Burns

Kenzai Iron | Day 83 (Member)
Kenzai Iron
Day 83
Program progress:

I have done this program a number of times and I ALWAYS forget how tough it is at the end. Those Combos really do the trick right?

So hot in Hong Kong still. I have come to the decision that the next time I do Iron in summer it will be in a GYM, not on my roof.

Picture of Ward holding a banana!

Hot hot hot

So we have moved from one extreme to the other now in Hong Kong. After a week of rain we are now having some really hot weather. SO hot! I have to completely cover the bench with a towel so I don't burn myself, AND wear gloves so the bar doesn't burn my hands.

Think I need to install a sprinkler system!!

Wash Out

Last week was a total nightmare in Hong Kong. It rained ALL WEEK. My squat rack is on the roof, outside, which means I couldn't do any workouts. I got legs done Monday, but then the weather totally screwed up my plans.

Fortunately this week looks a lot better. Normal service can now resume!!


So back from vacation and the diet was tricky as predicted. I was not really a good boy, but had an excellent time. The National Stadium in Singapore is phenomenal, and me and the fam watched Manchester United vs Inter Milan, then Juventus vs Spurs. The Juve game was phenomenal, with a cheeky last minute goal from Kane.

My one boy got to see his hero play - Ronaldo, and my other lad got to see his heros play - Rashford, Lingard, Mata, etc. They loved it. the atmosphere at the Man U game was unreal. The whole stadium was a sea of red, with mexican waves doing multiple rounds. Great!

I volunteered (wife told me) to take all the kids to Universal Studios the following day - OMG it was RAMMED. We queued on average for 120 mins for each ride. So we spent most of the day lining up, with an odd smattering of exhilaration! I am not sure if this counts as cardio, but I was knackered. Oh yes - my one lad won a bloody HUGE banana. Fun getting that on the plane!

I did manage to exercise, but the hotel gyms were crappy. Still, I made what I could out of them.

Luckily, wifey and I had a night to ourselves that evening so we went to Spago. AMAZING food. Like, savour every single mouthful good. If you are in Singapore I highly recommend, and the view is amazing.

Football Frenzy

Off to Singapore for a small trip. We are taking the lads to watch the International Champions Cup, a pre-season friendly for Inter Milan, Man United, Juventus, and Spurs. My one lad rebelled against the family tradition of supporting Wolves, and became a Man United fan. On one hand this annoys me, on the other I have total respect for him on forging his own way.

So there will be lots of football watching going on, there may be some beer involved, and I will be taking the kids to Universal Studios, which ensure I hit my daily step goal!

Workouts are going well, weight is going up. I really need to work on the diet a bit more to look less flabby - gotta address this post vacation.

Cream Crackered

Whoa today felt hot! The combination of heat and deadlifts really had me zapped. Also, I have pulled a muscle in my back from pull ups. Not really sure how this happened, or on what set/rep, but it did. Strangely it doesn't hurt when I move my shoulder - just when I take a deep breath.

Took the boys for a game of football and they were both out for the count within an hour - this never happens, so it must have been pretty toasty.

A bit of rest and relaxation this evening should have me bouncing back by tomorrow.

Struggled Through

Found today tough, and lacked energy, but got it done. Feels good to be close to the halfway mark, but still lots of work to be done.
I had to drain off a pint of blood yesterday, and I always feel weaker the next day. I have a genetic condition called hemochromatosis which ironically means I have way too much iron in my blood. How funny! Anyway, rather than take nasty medication, I can manage the condition by draining bloody regularly. Should have married a vampyre.
Hope you are tracking well team!

Back From The Beach

Had a great break, but was far from compliant on the diet front, a few Thai green curries were eaten along with some cold beer! I have to work extra hard to make up for this.

The gym in the hotel was pretty rubbish, they had dumbbells only and they maxed out at 20KG, so the legs didn't get a great pummeling. However, I got the workouts in and used the dumbbell substitutions well.

The lads ran be ragged with pool games, beach football, go karting, snorkeling, wake boarding, etc. Glad to be back in my squat rack for some relaxation!

Beach Bound

Time for a quick vacay with the fam. I have checked out the gym in advance (thanks Tripadvisor) and it looks average. It's your typical hotel gym with running machines and Life Fitness equipment. It will do in a pinch, and there is a rack of dumbbells which should see me in good stead.

With two hyperactive 9 year olds in tow, there will be scant need for good reading material, but the upside is that I should be getting in a fair amount of extra cardio in the bank.

My wife tells me that there is oooodles of activities to do, as she stocks up on good reads for her Kindle. Crafty woman!

Wobbly Legs

My legs are quite sore today and I was not that chuffed to see squats as the first exercise. Got em done, but boy my legs are wobblin' now!

Had a monster session yesterday and Monday, but paying for it!

The weather in Hong Kong is better this week - no more torrential rain. Let's hope this continues for a while!

Hope you are all having a good week!

HK Weather

How many storms can one place have in a month? I am getting pretty tired of rain, thunder, and power cuts. We have had weeks of thunder storms and torrential rain now. When you exercise outside, very close to a large metal cage - this is NOT ideal. However, I have been timing my workout to coincide with breaks in the storms - so far 11/11. Fingers crossed this shit clears up and the sun comes out!

This week we have also had lots of action on the political side in Hong Kong, with the Extradition Bill protest. Power to the people! Shocking to see the drama unfold, but expected. I imagine we have not seen the last of this.....

Still luxuriating in carb overload, but thankful for the extra energy boost they give. I have not had carbs at dinner time for a loooooooong time!

Counting Grams.

Glad the diet is here! Lots of carbs compared to Chisel - luxury!

Sugar, booze, and treat free from now on!


Just jumped off Chizz, dropped 5kg. Now I want to add that back, but make sure it's muscle - not fat.

After jumping around for 6 weeks, I am really looking forward to pumping some Iron. Specifically I would like to :-
- work on some L/R muscle imbalances I have, and bring my left side up to right side levels. (biceps, triceps, delts)
- work on my pull up game
- break through a few PBs on the weight front and increase my working weight on all exercises.
- experiment with some different lifting techniques
- really concentrate on uncovering some abs.

My scales have gone nuts, so I don't know what BF% I am, but will try and get a DEXA scan in the first few weeks so I have an accurate reading.

Upcoming perils. 1) Burnsie holiday booked. It will be action packed (it always is with twin boys). I WILL work out (it's the only peace and quiet I get). But, I will stray off the diet for a few days.
2) Small sojourn to watch some pre-season friendlies in SG (football). Again, exercise will NOT be a problem, diet will.

In order to mitigate against above perils I will be adding in extra work, so always 20 mins skipping, and extra daily cardio where time permits.

That. Is. The. Plan.

Another Chizz ! 

What a great program! Just long enough, and tough enough. It never fails to humble you and run you ragged.

Thanks to a great team who were excellent bloggers, and training partners. This program is tough enough, so when you have a team that is on fire it make a HUGE difference.

I feel lighter (dropped 6kg), and bouncier. Ready to face IRON for the umpteenth time, which starts tomorrow.

My goal is to add another 10lbs of muscle over the next 12 weeks and continue to drop body fat.

Oh and HELLO BACON!!! Don't have this very often, so a quick indulge before tomorrow :)))


Could not workout this morning as the weather in Hong Kong has been atrocious. Luckily it stopped this afternoon, so just squeezed today's exercises out. One Legged Burpees - jesus. By the third cycle I felt and looked like Dumbo. Not pretty, but they got done.

I have been pondering what program to do next. I really fancied Blast, just to keep the fat burn going but I am going to do Iron. (for the 5th, or 6th time haha). Blast doesn't start until mid June, and I have an upcoming vacation at the end of June, plus my lovely wife told me that I am not allowed to be on a strict program whilst away. So, Iron it is and I will run it fast and loose whilst away.

Sounds like there will be a lot of people jumping on to Blast next - it looks GREAT!

End of Week 8



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