Scott Burns

Scott Burns

Kenzai Member
I Am Entertained!

GOT + Avengers End Game! The last few days has been an entertainment extravaganza. No spoilers here though. My kids sat down with lots of pop corn and sweets, but I resisted the temptations and just sat there enjoying the movie and wondering when I would get a chance to pee. Over 3 hours long that film is!! At my age that is at least 3 wees!

Workouts going well. Diet is SOLID, although I did miss a fruit snack during the Avengers film :( - Avoided Shake Shack - bonus.

Tickety boo.

HOWEVER - I have noticed, when on program, I always start looking at delicious food and recipes. TORTURE! Homemade Tempura is the latest. Apparently the batter is far less glutinous than regular batter due to the fact that it is a 50/50% mix with corn flour. DON'T mention crispy fish tacos........or Shepherds Pie. Or fried chicken. Or a fried fish sandwich. Or cheese.

I think I might be having some mild food cravings......

OK. Brain fart over - crack on Burns.


Everytime I start training, my dog gets fatter!

Today marked the last of the easy workouts, everything gets harder from here. I remember from my last Chisel, that up until now it all felt "pleasant". Then it gets hellish!

Child Labour

They say many hands make light work, so I put my two young lads to work cleaning the "office" yesterday. My workout space had gotten quite out of shape from the last Iron, and weights were strewn everywhere, the floor was dirty, miscellaneous barbells were just waiting to trip me up.It was a mess. You have to have a nice clean area to exercise, it makes getting these Chisel workouts easier to smash.

The boys had great fun with the pressure washer, and as an added bonus they did not take anyone's eye out!

With some extra mats I fashioned a dedicated DHT space! Gotta be kind to those toes.

Gif (I think I finally cracked this gif shit) of my Hangtime form. I had some really good floaty moments today, so I reckon I can improve beyond what I captured on vid.

Day 4 Locked In

Yesterday swapped the band stuff for weights. It makes sense really, I only have one band left after the rest snapped and I have LOTS of weights now after many Iron programs. Felt good, but had to go down in weight pretty fast to accommodate the paltry 10 second rest times! I don't remember the rest times being that short!!! In some parts of Iron you have 45 seconds in between sets - LUXURY!

I am looking forward to the diets hitting as I feel slightly lost at sea right now. No processed stuff, no booze, obviously but I do enjoy a structure.

Seems like this Chisel is going to be ON FIRE looking at the groups! This should make the nightmare looming on the horizon much more tolerable! :)

Intro Blog

Who are you?
I am Scott, Kenzai trainer, and Kenzai Iron addict!

Where in the world are you?
I am British, but have been in Hong Kong for almost 20 years.

Why did you sign up for Chisel?
I am on an Iron + Chisel mission until I look like Arnold Swazzi pants (6% there). I just finished Iron, and now comes the less fun part, chiseling away the lard.

What do you want to achieve by the end of the program?
Mmmm. Great question Burnsie. I would like to get to sub 16% body fat, retain some muscle, do it with a smile on my face and keep injury free.

When was the last time you tried a new activity - what was it?
Oh God. The kids were on Easter break, and we had the usual parental conundrum of how to keep them off the iPads, away from Fortnite, and occupied. SO, we went to an escape room. A place where they lock you into a room and you have to solve puzzles to get out. Talk about obscure clues!! We needed lots of help to get out. Anyway, I had never done anything like this before, it experience!

Day One - Done

The Chizz. I HATE it!

But it is necessary.

To me The Chizz is like a wicked step brother. You know he is going to be a complete c**t to you. You know he will not give you an inch. You know that he will make your life hell. You will feel small. Inadequate. Meagre.

But on the other side. Now that is a different story.

I am going to NAIL this. I see you, you Chisely program of pain. I will dance your dance. I will endure your DHT madness. And I will see you at the end with a triumphant smile on my face you tart! You will not break me, but you may make me.

Let's. Do. This.

PS: The lady in the photo is not me, nor is that my tracksuit.....the headband might be mine.

It Doesn't Get Old 

I can't actually remember how many times I have done Iron now, four, five maybe? Anyway, I love it. I am bigger, stronger, wider. The legs of my shorts are much tighter, and the waist band is looser, the arms in all my shirts are tight - as it should be!! This time around I didn't really get any injuries and managed to push my boundaries on the weight that I lifted.

Next up is Chisel, to shed some body fat, and then I will be back on IRON!

It's been great training with this team, you have been a great bunch! It is also great to see so many people doing Iron for the second time round - it truly is a fantastic program.

See you at the bar!


Nothing To Report

Just slogging it out at the moment. I have a craving for hot buttery toast, mmmm!

I have shoulder niggle on the right side which is giving me bother. Feels just like the one I had on the left side last year. Hope it doesn't develop into something more serious.

Other than that we are all good! Still tired though. Still getting sore too.


I have been reading people's blogs and have neglected to put one up myself! This week has been a slog. I have felt tired everyday, and some mornings it's been a test of will power to put the training boots on. Not sure whether this is due to the training, or if I am coming down with something - training hopefully!

Even though I am feeling tired, I have been pushing hard and (if the tracker is accurate) burning about 900 calories each workout. Although the figure is more like 600-650 for smaller muscles groups like biceps and triceps.

Oh yes - my skipping really suffers for a few days after leg day!


Dropped a weight bench on my foot the other day, so have had to skip skipping for a while. Initially I thought I had broken a bone, but it is just badly bruised. Idiot. It hurt so much I didn't even swear, just fell to the ground grabbing my shoe! Glad it wasn't leg day.

I find that I have renewed vigour for the program now, and I am raring to go for the workouts. That valley, wall, whatever - it's behind me. Usually at this time in a program I begin thinking about what program to do next! Haha - yep, Kenzai addict here. At the moment I am thinking:-

Kettlebells 2. Never done this program and everyone raves about it. It would be a change from Iron, and could be refreshing, but still allow me to maintain muscle mass.

Chisel. The Chisel + Iron combo is a real winner. I always find on Iron that there is more body fat around than I would like, and Chisel will definitely help burn that off.

Iron. Yeah, I could potentially do Iron again for the gazillionth time. I have some numbers I want to hit on the bar and slow steady progress is the way to achieve them. I have some muscle imbalance that I would also like to address on my left arms, and legs. Odd, as I am left handed!


Oh yeah, this is the real deal now. SIX sets of deep squats to kick off with - nice.

Feel totally hammered after today, and have a feeling that walking will be tough for a few days.

Thank god we have 30 seconds rest now, feels like a lot at first but by the latter sets even that flies by.

Dig in!


Tried to find a window where the rain had stopped for the workout, and just as I thought it had eased off it started pelting it down. Decided to just get it done and get wet. Major downside of having your workout space on the roof!

Wore some DIY gloves for extra grip in the wet and cut the tip of the finger off so I could still use the app on my phone. They worked well.

Hard doing chest press with rain in your eyes.



Holy shit my shoulders hurt today. By the end of the workout they were on fire, and still hurt during the ab stuff.

Missed one chest day last week and my plan to make it up on Sunday was scuppered by rain. The HK weather at the moment doesn't know what it's doing. One hour it's raining, the next I am worrying about my baldy head getting burned.

I had a bit of a "deload" week last week, where I went for high reps and fairly light weight, same this week. Next week it will be time to start adding on some more plates, conservatively.

My shoulders still hurt.

Half Way Indulgence

My lads had a football tournament yesterday and I promised them a Shake Shack if they won. They came second, losing on penalties in the final, BUT I still treated them to a Shake Shack because they played hard and were unlucky not to win. My initial intention was to watch them eat their burgers whilst obstaning myself - so I was very glad to see that indulgence lesson pop up!! I did not need to resist, and dove right into a Shack Shack special.

They burger was great, but the fries were too much so left most of them.

Hope you all enjoyed your indulgence too!!


Yep, these workouts are getting much longer now. I had to cut today's into two parts due to some work commitments and having to play Uber driver to my lads. It is just one wave of constant "sore" at the moment. I think Wednesday will be tough, as I will have the DOMS from Monday and Tuesday to contend with.

Deadlifts felt GOOD! But then the back workout on top - cor blimey! I felt like I had a good session and I was only 50% through.

Muscle building time!

End of Week 8





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