Scott Burns

Scott Burns

Kenzai Iron | Day 14 (Member)
Kenzai Iron
Day 14
Program progress:
Cooking On Gas!

Things are going well. On Saturday my wife and I celebrated our 10th wedding anniversary, we drank some champagne and shared a dessert that we were not prepared for. The food itself was Japanese and pretty healthy, although a little too salty.

When I say "some" champagne I mean a bottle. It's Ed's fault, he told me I HAD to do it. Anyway, to make things fair, I will put this down as my indulgence that is coming up this week. (thanks for the heads up Matt!).

Other than the anniversary celebration, my diet has been bang on.

On the workout front I have been doing 10 mins skipping in the morning, followed by 8MA when time allows. Then the main strength training in the late afternoon / early evening. This set up is working well for me right now.

I do not have the same leg soreness that I did last week after yesterdays workout, even though I increased the weight my 2.5kg each side. So, this week is an all round increase of 2.5kg, which I will repeat again next week, and see how it goes. I think my form is solid, and have been making sure I take it low and slow on the legs.

I cannot buy enough F&^%ing chicken at the moment. I have fridge full of chicken. It's a chicken fridge. Don't even mention eggs.........

Photo of naughty dessert given to us at meal. Have a great week team!


Got a shiny new addition to the Hillbilly Squat rack late last night. Previously I was using these old bits of wood knocked together. Now I can do declines, inclines without balancing it on a lump of wood, and may avoid splinters in the back. Yeeehaaa!

Did 8MA this morning, with 10 mins skipping. Did the workout late afternoon. Feeling good!

Diet bang on.

Anniversary (10th year no less!) coming up this weekend. Will be going for Japanese (as we always do) and I will have a glass of champagne - no more.

Hope you are all tracking well!


In my infinite wisdom I decided to cover my legs in this Chinese boxer oil last night with a view to soothing my aching legs. Holy shit I think I used too much. At one point I didn't know if I was going to burst into tears or flames with a bit of self immolation! Jesus it was hot. Fortunately I washed my hands before any toilet trips!!!

Anyway. I now know that the best thing for DOMs is movement, protein, rest, and hydration.

Went lighter on today's squats figuring that some light reps would aid recovery. I seem to have my entire team's protein grams in my diet too, which I kind of like at the moment.

Right - going to try and walk down the hill. Wish me luck

IRON TIME! (again)

Got into Iron just in time for LEG MONTH! Good timing right?

Compared to my diet on Chisel I now have LOADS more protein to munch on. RESULT! The grams might even stretch to a small steak, which will be a nice treat.

Went mental on the booze and food last night as a post program indulgence. Now I am back to monk mode, and will crack out my first work out later today. Not looking forward to constant doms and the leg wobbles though!

What team am I in?

Great Program, Great team! 

Phew - that final workout was actually easier than it looked and i was trying to really jump as high as I could for those final burpees. I am 5kg down, and 4% body fat down, just what the lesson a few days ago mentioned. Am I ripped - no. But i made a dent in the body fat with the help of Chisel and took it in the right direction. Now I am bouncing right into IRON and will continue making progress on the body fat front. My goal is to get down to 16%.

Thanks to Patrick for guiding us through this tough program and thanks to my team mates for the blog encouragement, comments, etc. Hope to see you on another program real soon!

Keep on chiselin' Cheers to you all - I am going to have beer before Monday comes around!!!

Ok - THAT Was Big!

Worst typhoon I have ever experienced in Hong Kong yesterday for sure. My free cardio was spent attacking the tree you can see in the photo. Crashed into our back yard! I was 30 seconds from being underneath it!

After clearing as much of the tree as I could, we then went down the hill to help our neighbours clear the roads.

What a day!

Also managed to slice into my knee with my machete! Just a scratch really.


50 grams of carbs I have for lunch. That is the equivalent of licking a piece of pasta. Smelling a slice of bread. Just taking a glance at some grain!

I know I still have some chubble to chop before the abs come out, but 50g?!! Thankfully If I workout at daybreak, I can then have my egg + egg white for breakfast combined with my post workout snack of 2 egg whites + milk. This gives me a MEGA EGG in the morning of 4 egg whites + 1 whole egg. I look forward to it.

Right now a mantra keeps coming into my head.


Focus Burnsie - focus!

Keepin' on!

I swear the photo in today's lesson was of doughnuts! I don't even like doughnuts, yet this is all I saw. Sunday I did the cardio (skipping + football) along with the superman. I was short on time, so this seemed the fastest option. My performance resembled a floundering fish more than a superhero though!

Still do not regret my decision to skip the indulgence, although weekends are always tough. Avoiding ice cold beer, or crisp Sauv Blanc is a constant battle. I have not caved yet, and won't until the final day.

Today I will try and get some more skipping in early evening, and some 8MA. I noticed today that the Iron group I want to jump into has started - program envy already!

Have a great week Chizzlers


Anyone who has kids knows that as soon as a new term starts, so does the spreading of new germs. Well one of our little mites brought back a delightful present to our house. Nothing that nefarious, just a cold. But it has spread through the house, and I have it. First 24 hours are blocked nose, sore throat, following 24 hours is running nose and hacking cough, with zero energy. Wednesday was a wash out (my poor triceps and back are feeling neglected), Thursday I managed two cycles, and today I also only managed two cycles. On the upside I am thinking that 2 cycles is better than doing nothing at all, AND I am feeling 100% better. I just need to get rid of this hacking cough. (honestly coughing for 10 seconds between exercises is suboptimal).

I still feel that I have a long way to go. As you can see in my wk3 photo my body is still a bit spongy and I want to change that before bouncing right into Iron. So I am going to fit in 20 mins skipping each day when I can - that can only help right?

Had my cortisone injection yesterday - didn't hurt a bit. The doc also injected me with some anesthetic (without telling me) and then got me to do some tests straight after the injection. The results were immediate!!! Turns out that the pain was preventing me from using my shoulder muscles at their optimum. Exercising without pain is like getting into a new car!!!!

Mother In Law in town - that means I need to look out for tasty, but very oily and fattening food. Have remained resolute on diet up to now. This. Will. Not. Change!


No indulgence for me. I make this decision for the following reasons.

1. I am in the groove. I don't want an indulgence to destabilize me. This is a short program, and I can wait a few weeks. There is no desperate craving for one yet.
2. (Over) Indulging is what got me here in the first place.
3. I am still not where I need to be in terms of Body Fat %. So will add in extra skipping. No point adding all that hard work if I am going to blow it on an indeulgence.
4. My goto indulgence would be beer or wine. If I drink, then I will DRINK. Just a glass would not scratch the itch, it would create one. You don't miss what you don't miss right?

Anyhoo - cold beer waiting for me at the finish line - until then I am grinding it out.

I do, however, look forward to hearing about others' indulgences so I can enjoy vicariously - so PLEASE share!

Extra Bouncy

These 3 cycles are tough cookies, but manageable.....just. As per the lesson, I am done for by the time the last exercise of the final cycle is complete.

Last week was ok, but the rain dictated when I could exercise. I only missed one day, the back and triceps strength day, which I never did catch up on. Wifey is away in Singapore, which means that I am on Kid duty, making time short.

Diet has been bang on, although this week has seen my carbs reduce to tiny amounts. My usual lunch of pasta + veggies + protein is now laughable, as there is really no point having such a small amount of penne!! Will have to switch to a different ingredient for carbs during these lean weeks, like cous cous or something.

All ok here. Have noticed some weight loss and toning up around the mid section, but nothing dramatic yet. Hope these next few weeks will make a dent on the wobble.


To get the workout done before the day starts! Today I managed to get it done in only light rain, and the way this week has gone with the weather, I reckon it would be my only chance!

I still owe the strength training Back & Triceps. Yesterday I managed the DHT workout, and it was my intention to get the strength training done in the afternoon. Unfortunately rain did not allow this. So now my choices are to find a window this week and double up, or crank it out Sunday.

Have a look at this picture below. This was taken near where I used to live. It's not an aqueduct - it's a bridge....for cars. This will give you an idea of how much rain we have had!!!

Rain Stops Play

The weather has been atrocious today - the only window I had for the workout was this morning but I had to go see the doc. I could do some of the workout inside, but prefer to crank it out tomorrow on the roof, then do the strength stuff in the afternoon. Hope the rain clears up by then.

MRI was good news (I think). I have Bursitis and a minor tear. Cortisone injection booked for next week, and I am told it takes 3-4 weeks to kick in. So this will be just in time for IRON again in September :)) Yippee for no surgery!! Also have some rotator cuff exercises to do - must be a good boy and actually do them...........

Need to keep working hard as I still have a lot of fat to chisel off!

(Bursitis is inflammation and swelling of a bursa. A bursa is a fluid-filled sac which forms under the skin, usually over the joints, and acts as a cushion between the tendons and bones.)

I owe an end of week photo - will get one up tomorrow. Promise!


Good week last week, and stayed on point with the diet. I notice that this week the carb crunch has started.... Feeling tired and sore despite getting some decent sleep.

Watched a really interesting documentary called "The Magic Pill" on Netflix. It starts with the question "Why are humans the only species on the planet that deal with obesity? How come other species do not have to manage their weight?" Worth a watch if you have time.

Things gonna start getting harder after this week. Last chance to enjoy the two cycles! Also, I visit the doc tomorrow to get the results of the MRI. So far no real pain, apart from Crab Walks and Shoulder press. Let's see what the doc says.

Hope you are all chiseling well!


All going good so far. Had a few diet wibbles last week, but and determined to keep it super strict from now on in. So far, so good!

I have found that getting the bouncy workouts done first thing in the morning is the way forward, and that the resistance band stuff can be done at any time. Recently though, the rain has been dictating when I am able to get the workouts done. Let's hope the weather is better this week.

Shoulder ok for now, which is a big relief. MRI due on 23rd, so will find out more about a week after that.

Still feeling quite ok after the 2 cycles, but I know what is coming up next - so am saying nothing !!

End of Week 8



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