Scott Burns

Scott Burns

Kenzai Iron | Day 85 (Member)
Kenzai Iron
Day 85
Program progress:
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!

Beautiful Weather

Amazing weather in Hong Kong at the moment! Clear skies, warm, slight breeze! That's me on the beach relaxing. Shame, from this angle you can't really see my bulging quads or biceps.

Last week was solid, although picked up an annoying lurgy from one of my boys! Lovely little spreaders of germs children aren't they? No big deal, and I only had one day of feeling dreadful, so only lost one day of exercise.

On a funny note I did my very own gym fail last week. I quite enjoy watching gym fails with my kids on youtube, and am constantly amazed at the ridiculous things people do. Well - I decided that I could help myself crank out some final reps doing pull ups by looping my resistance band around the handles of my dip bar. Stand on the band, and there you go - extra help! Of course, mid-rep, the band rolled off my shoes and twanged into my arse cheeks with some power. I felt a bit of tit and it hurt.

Hope you all have a great week team!

Holy Chimichangas

Yep, it's been a while since I did any deadlifts and oh boy they do the trick! Feeling sore in SO many areas today. Mondays are fine, but as the week progresses "the sore" from different body parts starts to accumulate. Hitting two body parts each day - forgot how this felt!

I am really REALLY glad I didn't go too heavy on these for now.

Sailing through this indulgence, I took mine (and more) whilst I was in Malaysia.

Charge on team only 50% left!


So, just back from our trip to Malaysia and I am afraid to admit I was not a very good boy on the diet & blogging front. Exercise was good, and the hotel gym was reasonable. My two lads would often accompany me, they liked to see who can go as fast as possible on the treadmills! Strictly speaking they were not allowed in, but the gym was always empty. The had fun! Photo of the fam all on treadmills. I tried to get in the shot but almost fell off the machine.

However somebody was using it because the idiot would never put their weights back - why do people do that? Also they would leave their sweat drenched towel on the bench - gross & inconsiderate.

The hotel room had a sweaty butt crack smell, which greeted you every time you opened the door. Not pleasant.

Anyway - back on track now. Aiming for diet and workout perfection!

Quick Trip

Off to Kuala Lumpur for a quick week long trip. Work, pleasure, and disruption. Jump rope - check. Resistance bands (in case the gym sucks ass) - check. Protein powder - check. Last time I went away when I was on Iron the gym at the hotel was rubbish. First time I visited there was a guy exercising without his shirt - posing in the mirror. Now if he looked like Arnie - fine, I am not one to argue. BUT he didn't. He looked like he was waiting for the wind to snap him in two. TWAT.

Hope to avoid gym weirdos. Hope to avoid delicious food. Hope to avoid cold beer after consuming lots of food laced with chilli. Hope to find a gym with a squat rack! Or just dumbbells.

Talking of dumbbells - Kanye West in the Oval office. WTF?

Blog Warning!

I got the 7 days no blog reminder today - damn it!. Nothing to report to be honest, I am still training hard and ticking off all the workouts, diet is good, and I am feeling sweet. I have a couple of observations over the last few weeks :-

1. The benefits of Chisel can only truly be appreciated when you throw yourself into another activity. I say this because I am breezing through the workouts without getting gassed out. Sure, I feel tired and my muscles are getting fatigued - BUT my recovery is amazing. Chisel - awesome program.

2. I am pissing like a Donkey. No idea why.

3. I have a really itchy back and I can't f**&ing reach it! So I bought a back scratcher.

Tomorrow is my birthday. I am going to stick to the plan and not drink - unless my wife buys me a fine single malt, then I may have to have a tipple.

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!!!

End of Week 8



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