Scott Burns

Scott Burns

Kenzai Member

Tough week last week as I was on a biz trip that kept me very busy. Luckily I had a good gym in the hotel and managed to do most of the workouts. Need to do a little catching up tomorrow, but should be ok. Diet took a wobble do to client entertainment, and also missed some snacks here and there.

Should be at homebase until the end of the program, so nothing ahead to derail me!

Hope you are all training hard!

Sore and tired.

I must be doing something right because I am sore in all the right places! Strange that you quickly forget how sore you are on Iron.
Pecs, legs, and arse cheeks....sorry glutes! Today I tried the wide grip pull down with some lighter weight and went for 10 sets - GVT style! Felt good, but it's interesting how quickly a "light" weight feels very bloody heavy. Also implemented some tempo work of 4-0-2, so 4 second negatives, zero pause, and then a two second eccentric.
= Back blasted!

Arse Cheeks

I could crack nuts with them!! All those squats, lunges, and leg work have given me a booty the Kardashians would be proud of, AND they are SOLID! Arse cheeks of steel I have! Embarrassing moment today when my wife caught me admiring my own bum in the lift.......

Slight shame that I have a belly of blancmange, but I am working on that one ;-)

CNY Vacation

I have been a naughty boy in terms of updating my own blog as I have been on vacation. For the last week I have been in Cebu with my family and inlaws. Fortunately the hotel has a decent gym with space to skip, some good dumbbells, and a Smith machine (not ideal but functional). Some days, when we have been on trips, I have missed the workout so I have had to double up and get two done in one session. I am currently up to date with biceps today. :))
On the activity front, we went snorkeling, swimming through the sardine run, and turtles. Amazing! We also went canyoning, which was great fun, hard work, and in parts terrifying!

All in all a great break! The diet has suffered, so on returning to homebase I will be eating like a monk for the duration of the program.
Hope you are all doing well!


So I have been pushing hard and making sure that I am upping the weights used each week. I started conservatively and have been progressively getting more aggressive with the exercises - but I am still not sore. No DOMS in sight - except my calves. This is interesting because on every exercise I am using more weight than on my last IRON, and I am making sure that my form is good.

Anyway, I am not necessarily associating muscle growth with DOMS, it's just an observation, and is kind of welcome as I can crack on with the leg exercises without any dread or trepidation.

Feel good so far, no real change in the mirror but that is ok at this stage.

*picture is of a random rabbit and has no relevance whatsoever.

Meh-Day Meh-Day!

Today was a turn up and punch the clock day. Wasn't feeling it. Got it done all the same.

The new diet also caught me out as I ran out of my normal lunch vegetables. I cobbled together something from the remains of the veggie drawer - added a bit of fresh chili, and the result was decent. You would have thought that this wouldn't happen to me by now!

Anyway, regular visits to the supermarket are the new norm.

Looking forward to next week.........!

Beer Fridge

The Burnsie Beer fridge has now been transformed into a Kenzai wonderland of eggs and fizzy water. There is still an alcoholic ginger beer in there, but I am saving that for the missus.

Diet lockdown begins and training is going well.

Intro Blog

1) Who are you? Where are you? What are you?
I am Scott, or Burnsie, or Baldy Burnsie to some. I live in Hong Kong with my wife and two boys. They are twins, and keep me on my toes. When I am not wearing my "Kenzai Hat" I run my own business in HK.

2) Why Iron? What do you want to achieve at the end of the program?
This is my fourth Iron. I bloody love it! My last Iron program finished in December, but I did not end it in style as we had to move house. I donated my 'Hillbilly Squat Rack" to someone, and ordered a shiny new one, but it took weeks to arrive. So, this time round I am going to put the new rack to good use, and tear this program up like a monster!

3) When training, what do you struggle with most?
Not drinking wine and beer. Not dining out with family and friends. Oh and beer.

4 When training, what do you find incredibly easy?
Finding time to exercise. I find a slot, make it sacred, and get in the groove!

Pic is of my beer fridge and was taken just before Christmas. The fridge is now empty, and it will stay empty until Day 90!!

IRON - again......

Bloody hell I am podgy! Beer, check. Wine, check. Chocolate, check. Pork pie - yes please guvnor!

Let's just say that I have had a rather indulgent time over Christmas. Time to lock it down and get training hard. New house is moved into, almost all boxes have been unpacked - a Burnsie household record. The roof-top gym (thanks Santa) has been used in anger - now its time to use it every day for 90 days - very excited!!

I am aiming to hit some new PBs on the weights all round, and go nice and heavy. Bring it!

Looking forward to meeting with my team and getting genki!

Can we have a Viking name? I love Vikings.

What A Beauty!

So it finally arrived - my shiny new Squat Rack! To my surprise it also came with some nice new colourful plates too! 2X 25kgs, 2x20s, 2x15s, 2x10s and 2x5s. Getting all those on to the roof took some serious work I can tell you!

It has a chin up bar, pulleys for back/ triceps, biceps, etc. I got some mats too, so I don't ruin the floor doing Deadlifts. Thanks Santa Clause!

Not a bad view for the workouts either.

I have signed up for Iron (my fourth). It would be rude not to use this rack to it's full potential, so Chisel 2 and Bells 2 will be done post Iron in March.

Bring it on!!

Derailed By the Move 

Not really considering this a "graduation" post as I have not being participating in the program for the last 2 weeks. Moving house really derailed me. I donated the Hillbilly Squat rack to the person who was moving in to our old house. My new rack and equipment was ordered, and was supposed to arrive a few days after we moved into the new place BUT it got held by by Chinese customs!!! It still has not arrived. This on top of having to pack/unpack, get the new place squared away etc, meant that I had little motivation or equipment to keep plugging on.

It's not a huge deal for me though. This was my third Iron, and I did a LOT of programs in 2018. I feel in ok shape, but I am very keen to keep on with the Iron workouts as soon as my shiny new squat rack arrives. As soon as I click on "Create Post" I am going to sign up for a program kicking off in January 2019 so I keep on track with my personal fitness.

Thanks to Matt B for guiding us through this fantastic program, you are a great trainer mate. A HUGE shout out to Ed for his enthusiasm and motivating us through the Iron valley - it was great being on program with you. And of course thanks to my team mates, you have been a great group and I apologise for falling off the blogging wagon at the end.
Happy Christmas and see you all in 2019! Photos of my new rig will follow, when it arrives and i have carried it up three flights of stairs, and then constructed it!


The move has started. Our current place is full of empty boxes waiting to be filled, and I am trying to get various things fixed in the new place before we move in. My Hillbilly squat rack is not coming with me, but will be left for the guy who is moving in.

I have a new rack arriving from China, but no idea when it is going to be delivered. It is coming with a chin up bar, dip station, and bumper plates! Excited! I think the chances of it arriving before the end of the program are slim but I have my fingers crossed.

Yesterday I skipped legs, I was just too busy and everything seemed to hit on Monday. I was slammed with my lad's assembly, then work, then deliveries to the new place, then the kids had a football match and I had to pick them up. Damn. So, I am going to do legs today, and squeeze what I can in before everything disappears and we turn up at the new place.

My workouts may take the form of lifting boxes soon.

Anyone else?

Is it just me or did anyone else think that yesterday's Leg session was a killer? Those mini squats - I had forgotten all about the pain they bring. Felt it today!

Tracking well and thoroughly enjoyed the indulgence at the was a two day indulgence right?

Starting to think about what program to kick off 2019 with. Whatever it is, it is going to have some kind of "fat loss" element to it. So far I am trying to decide between Bellz 2, Chisel (again), or KB3. I would also like to follow these programs with Iron again. Maybe Bellz 2 + Chisel, then Iron? Or KB3 + Iron. We will see.

MIND also looks intriguing though.

I have been a bad team mate over the last week or too - I am sorry. Busy with work and house hunting - hate house hunting. This week I will be better.


We need to move house and do so as soon as possible. Our landlord informed us that his son and newly pregnant wife would like to move into the one we are in. Big deal? Not really, the worst case scenario is I will be on a "band" workout for a couple of days until I can get the Hillbilly Squat rack set up. What is interesting is whilst looking at other properties, I have noticed how my criteria of a good place differ wildly from my wife's.

She goes for "oohh double sinks, that's a tick" or "oooh walk in wardrobe!" that I will be allowed less than 5% of!

Mine are 1) does the dog have enough space outside 2) are the kids going to be ok 3) but really my number one is WHERE WILL THE GYM GO!? Normally this is on the roof - a place reserved for washing machines and sweaty Burnsies. My current roof is decked out with high strength, stainless steel anchor hooks at multiple heights and in various locations - perfect for resistance band exercises.

So, the search for a new roof begins!


Scanning the workout this morning, it didn't look too bad. That was because I didn't see the amount of sets involved! So pleased with that extra 10 seconds rest we were gifted. The leg lunges felt pretty good too - it's amazing how light you feel without a barbell on your back!

All running tickety boo at the moment, although I still have some belly fat that just will not shift. Chen has been very generous with the grams for me so far, but the lunchtime carbs are slowly dwindling. Right now breakfast (as always) is the meal I enjoy most - he has even given me 80g of protein in the mornings. A Kenzai first for me!

End of Week 8





Kenzai Body
Kenzai Body


Kenzai Body 2
Kenzai Body 2

Kenzai Body 3
Kenzai Body 3

Kenzai Run 10k
Kenzai Run 10k

Kenzai Reach
Kenzai Reach

Kenzai Kettlebell
Kenzai Kettlebell

Kenzai Iron
Kenzai Iron

Kenzai Chisel
Kenzai Chisel

Kenzai Blast: Beach Ready
Kenzai Blast: Beach Ready

Kenzai Blast: T-shirt Ready
Kenzai Blast: T-shirt Ready