Scott Burns

Scott Burns

Kenzai Iron | Day 14 (Member)
Kenzai Iron
Day 14
Program progress:
Chizz D1 & D2 Done

Back at the Chizz after dropping out of the last attempt with a shoulder injury. Had to quit in the last week - ARRGGHHH!
Still have the shoulder issue, but seeking treatment, have an imminent MRI, and possibly looking at cortisone injections. Great.....

1. What's the toughest physical challenge you've ever faced?
This is going to sound really lame, but for someone who actively hates long distance running - it was my final run and completing Kenzai 10k. I used to be a sprinter when I was younger, and would look at 400m as being long distance! I wish I could write it was completing the Marathon De Sable, but alas no........

2. What aspect of your personality makes the world a better place?
I am a good active listener. I much prefer to listen to others and ask questions about themselves rather than talking about myself. People love talking about themselves, so they often find me good company :0)

Right. Long road ahead. I am going to pop around the blogs and say hi.

Good luck Specters!


Frustrating to write this but I am having to call quits on the Chizz for now. My shoulder injury is causing me a lot of pain, and I have not been able to do a large amount of the exercises. DHTs - no, Burpees - no, Dips - no, press ups - no. Anything that entails the use of my left arm is out. This all started on my last Iron program, and I have been trying to work through it hoping it would get better - it got a lot worse.

So, I want to finish strong, and I think its best for me to redo this one once I have healed up rather than limp over the finish line. Best of luck for the final days Chizzlers. See you out there after some physio.


Good news is that now there is no temptation to drink beer or celebrate during the World Cup final.

I did slip on diet whilst watching the game with a few beers. They were for settling the nerves honest guvnor! So the beer, plus the late night/early morning, meant that today's workout was lacklustre. Back on track tomorrow, with a strong performance!

All good here. Had a hectic few days so have been off the blogs for a bit. Nothing to report really apart from my obvious jubilation over the England v Sweden match - corker!

Much prefer Cycle A over Cycle B. I think it boils down to the Burpees vs DHTs. I can crank out Burpees all day long, but the DHTs really take the wind out of me. Must try breathing properly, as I have the tendency to hold my breath when my legs are in the air.

Hope you are all cracking on with it. Not long left now!!

D25 - Clicked

Today all clicked together. First cycle went in a flash and felt easy, the second cycle also felt good. By the third cycle I was feeling it, but finished will some left in the tank. First time on the 3 cycles a day that I felt I had more left. Hope this is a good sign.

I did have to skip the press ups though as I am having issues with my left arm. Pain. So need to get that checked out next week. Think it's tendonitis, but that is just what google says.

Hope tomorrow clicks too, although with the DHTs I doubt it.

Although we are only just over half way, I am thinking that Iron + Chisel (with the occasional Bellz program thrown in) is the way forward. The next Iron doesn't start for ages, so it might have to be Bellz 2 next.

Sweden. Mmmmm. Watching it at home, so no booze temptations. Gut feeling is we will lose, as they look difficult to score against. Good news is if we do lose then my Chisel program will be rock solid :)


Over half way. It comes to something when you look at the resistance training as a relief, and kind of a rest! Watched England almost crash out of the World Cup and took my indulgence in the form of a large scotch or two. I needed the dutch courage to get through the game I can tell you! Not once did I think that I would be watching 2 hours of football, you would have thought that years of supporting England would have prepared me for the worst.

We never make it easy for ourselves do we?

Anyway. Feeling good about the program so far. Not chiseled enough yet, so will keep on plodding on.

Oh - if by any slim chance England make the World Cup final - i am drinking beer with abandon - program or no program. Chances of this happening are zero - so it will be fine.


Ok, so these 3 cycles are TOUGH!

All ok on the diet and exercise front, although did some swapping last week to fit around weekend activities.

I think the press up burpees are much easier than DHTs.

Getting nervous about the England v Columbia game already especially after all of the shock exits so far!

Back In The Saddle

As promised to the doc, I gave the exercise a rest for 2 days. Back on it now. Diet is on point - no slips, grams hit.

The antibiotics seem to be working well and I am not hacking up my lungs as much. Nice!

Potential bump in the road on Saturday where my lads are at a football tournament all day, so will have to prepare for this by squaring away all food on Friday, pack it up in a cool bag. Somehow I need to fit in the workout early doors on Saturday morning AND watch the ENG v BEL match.



One of the lads has Hand Foot and Mouth - great! I also still have this chest thing going on, so off to the doctors we went.
I won't bore you with all of the conversation at the Docs, but basically I have been forced to promise her that I will not undertake any exercise for the next 36 hours until the drugs she has given me have had time to work their magic. It was like a time auction in reverse.

"Take 7 days off"
"Not an option"
"4 Days"
"Can't do that"
"3 days"
"How about 24 hours?"
"Two Days"

So - missing today and tomorrow.

My logic of forcing myself to do exercise in order to cough all this crap up was laughed at and she put me in my place by informing me that I was actually making myself worse. Great. So antibiotics, inhaler (first one of my life, and more fluimucil.

Diet locked in - perfect weekend on that front and determined to keep it that way.

Have a strong start to the week team - see you Wednesday!


Push ups done whilst the lads were at football training. Didn’t have push up bars with me, so put my feet on a bench. 30-25-20-15-10.

I am counting the Dads vs Coaches as my free cardio. We drew 4-4 and I scored a hatrick - get in! Fun way to square away the day’s workout.

Tonight is England v Panama. It’s going to be a very physical game, let’s hope England can score some good goals before they face off against the amazing Belgium. Settling down with the fam to watch it later. Kids have crisps, pop corn, pringles - the works. Wife will have chocolate and white wine probably.

I will have fruit and a cup of tea or maybe some sparkling water and pretend it’s something alcoholic.

Rock and Roll baby!

D13 - Grumpy AF!

Weekend is here. Grumpy I can't have a beer.

1) Did the Cycle B workout this morning before the day began and the rain started. Result.
2) Watched kids go mental at a Rock Climbing gym - they were pretty good.
3) Watched the whole fam eat great Korean BBQ, and sat there just drinking black coffee. Did not cave to the BBQ chicken, satay, booze, or wine. Result.
4) Ate my salad in Rock Climbing place. Tasted good. Result.

Still f***ing grumpy though. This is where the initial honeymoon period ends and we enter the dog days of the program. Gotta hang tough and to quote Ward "Yo Kenzaichizzleswizzlersmingamijigang failure over quitting!"

Full Day of football tomorrow - watching kids and playing - free cardio squared away.

PS: Double Hang Times - crikey!

Day 12 - First Swap

Did the strength based exercises today instead of the B Cycle and hit the weights. I had a friend come round to do some training, and I don't think he would have enjoyed the Cycle HIIT stuff, plus he may have interrupted the "flow".

Brazil game tonight. No beers, wine, whiskey in sight. No chips, or dips, or any of that bad stuff. Just two bottles of sparkling water, and fruit. Not really sure how I feel about that at the moment.

Have being getting tired early evening and sleeping well, so that is a good sign the training effect is kicking in. Also I am pissing like a donkey, which could mean that the weight loss is starting........either that or I am drinking way too much sparkling water.

Anyhoo - Cycle B will be done tomorrow, and I have my eye on the 100 press up challenge. YEAH!


Today I realised I have been doing Full Burpees all along. Because I am an idiot with the attention span of a...hang on, who is playing football tonight? Forgot what I was writing. Anyway, I was doing full burpees from Day 1.

Think I have to make a concerted effort to read through the workouts before doing them.

Not a fan of scissor claps.

My little lad Callum has really wanted to join in with me all week, but I have been putting him off. I obviously don't want to discourage him from exercising, but he asks constant questions. Not a problem normally, but when he asks you the same thing three times while you are in the middle of arse splitting wall sits, it gets in the way of the "flow"! When I was on Iron it was fine. I would just tell him to lift a small dumbbell and count to 20, but I have found that I lose my patience and temper when out of breath and sweating like camel's armpits.

"Daddy why is your face so red?"
"Daddy your legs are shaking"
"I finished way before you Daddy!"
(yeah but your form was shit and I was feeling the burn ok!!!! -honest)"Yes well done son!"

Anyway - today I let him join in. Little bugger barely broke out in a sweat!!! If only I could have the energy of a child again!
Me: "Did you find that tough? I told you it was tough didn't I?"
Callum: "Nah. It was fun"


Diet is "perfecto", but no sign of the tyre around my waist diminishing. Let's see what wonders next week's diet brings.

10 for 10

Today was weight day. Used weights instead of bands for all exercises except the Turbines. Felt good to dust them off and throw them around again. Instead of the towel for the sLunge Jump twist I used my little 10lb Kettlebell - that got me warmed up for sure!!

Boiled 36 eggs. Should be enough for a good week or so...better warn the wife that the egg intake is ramping up.

So far in the World Cup the opposite of everything I have predicted has happened. Does this mean that Portugal will lose to Morocco this evening???

Day 9 In The Bag

Weekend was good. Just skipped for 30 mins for Free Cardio - boring, but effective.

Shout out to Robin for the fluimucil recommendation. Have gone from coughing like I smoked 40 B&H to only 2 - progress.

Workouts are getting more familiar now, but I know as I write this that 3 cycles are on the horizon. It's just a matter of time isn't it?

Very glad the diet has hit - the structure is needed and so far I have been spot on, apart from one egg white missed today whilst in physio. Gonna keep it clean - not only to get results, but as one of the intro lessons said - if we don't keep to the diet, we are just jumping around like idiots and getting sweaty for no reason.

Burnsie is now on official lock down and in monk mode.

Oh yeah - watched the England game without ANY wife to spoil it for me. Close one, but good result all the same. Come on lads!

End of Week 8



Kenzai Iron
Kenzai Iron


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