Scott Burns

Scott Burns

Kenzai Member
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 :)))

One Legged B*****rds

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!

Chizz Face

That is all.

Over Indulged

So I saved my indulgence for the Citi Soccer 7s at the weekend. My wife managed to blag tickets that included free beer, and free food. I didn't go too crazy on the bad food options, but I DID have quite a bit of free beer.

My boys and I got to watch our favourite team play, mainly players from the under 21 squad. It was fantastic. My lads spent quite a bit of time watching the team warm up, and got chatting with the players afterwards. Later, once all the games were played the "Team Mum" came over and gave the boys some football shirts, flags, badges, and other souvenirs. They were chuffed to bits.

So, I blew through some "Wall demotivation" and I am ready to smash these next 2 weeks. Although 3 words worry me from my last Chisel.......One Legged Burpees.

That is all.


Down to 50g of carbs for lunch, which makes my usual wholewheat pasta thing very tough. Gonna switch it up tomorrow.
The 3 Cycles have arrived - oh goodie gum drops!

Off on a biz trip, but have the gym sorted and should be able to keep on track with the diet, it's only a short one thank goodness.

Hope you are all tracking well and enjoying the extra, heart pumping cycle!!

Kitchen Gadgets

Nothing major to report from me, all going well. Diet on point, and I have been testing out a new food prep gadget. The Instant Pot. There does seem to be a bit of a "culty" following around these things, but I must say - it's bloody useful!
Basically I have been throwing in 10 chicken breasts, one to one and a half cups of water, with some chilli powder and letting the thing cook. It takes 15 mins to cook 10 breasts from frozen! So on a weekend, you can fire and forget basically.
Right now my Kenzai prep superweapons are:-

Instant Pot - protein prepper extraordinaire!
Multi Layer Steamer - Kenzai would be a pain in the arse without it
Food Saver Vacuum - also useful for keeping avocados at the perfect ripeness for MUCH longer

With these, I can prep like a demon!

Do you folks have any favourites?

Viking Boat Micro Blog

Roped the kids in for a bit of competition. I had
no idea 3 mins was SOOOOO long! Shaking at the end.

End of Week 8





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