Scott R.

Scott R.

Kenzai Iron | Day 84 (Member)
Kenzai Iron
Day 84
Program progress:
Holidays in Oz

My program has come to an early end. I had planned to hit the gym whilst here - but some unexpected things have come up that prevent that. Instead, I've been enjoying the rewards of my last few months of Iron and Chisel with good long runs and lots of paddle boarding - along with playing in the surf, sailing, fishing, kayaking and hanging out with family and friends. All the best for the final push guys.


Had a pretty good Kenzai week despite it being busy and then flying to Oz for holidays. Not enough sleep but looking forward to catching up on that this coming week. 50 hours after leaving home we are finally at our destination. Got in gym and cardio en route including a lovely morning run along the banks of the Brisbane River.


Kenzai took the back seat last week to a long weekend at Port Eliot Festival which is consistently one of the highlights of our year. Alas, it was the last one and won't be returning next year. 😢

I found a balance between my own Kenzai-compliant fare and festival food and tried hard to make sure any indulgences were worthwhile.

A few steps backwards on Iron - but a worthwhile deviation.

I'll be back on it from tomorrow.

Hi Valley!

Hey fellow iron junkies. Welcome to the Valley. I'm looking forward to trudging on together through it.

Something I like to do when we are walking is keep my head down and find interesting things to look at in my immediate vicinity. Lifting my head up and looking at our destination too much makes me feel like my daughter in the attached pic who is having to be convinced that climbing a mountain is a worthwhile goal 😁.

A forth way that today's lesson could have looked at it is that we aren't actually here to reach a destination, we are here for the journey - so we may as well knuckle down and get the most out of it.


I had a great 12km run along the Pembrokeshire section of the Wales Coast Path ( for Sunday's cardio. It was absolutely glorious. I had the week in Singapore and worked really hard to keep up with my exercise and diet on my trip. I chose a hotel that was opposite an Anytime Fitness gym (they are so great) - and chose a colleague to work with who is also on a fitness kick to help keep meals in check.

With missing a workout on my travel day back from Singapore my legs were feeling surprisingly sprightly - hence the run.

My quick and dirty lunch

This is my go-to lunch that I really enjoy which I grab from the supermarket and eat raw after taking the skin off the salmon. A bit weird and I need to make sure I don't stink out my colleagues with the salmon but it works for me. I actually love it. I'll sometimes swap in a small pack of cooked betroot or broccoli pieces but sugar snaps and peas are my favs. I also swap in a sourdough roll. My protein grams are a little over and my carbs a little under but all pretty close.

Doubling down

I'm super keen to make the next four weeks really count.

Things keep going wrong at work - which means I get pulled in to things that suck up my time, I have to put in long hours and everything suffers.

For Kenzai, the key for me is always getting enough sleep - and that just hasn't been happening. In any case, all is not lost and I'm going to nail the next 4 weeks.

My Mum, who has just turned 83 and has used a formula of a plant-based diet, regular exercise, daily meditation, connectedness and purpose to prove the predictions of her doctors wrong finds inspiration in the attached graphic. It is particularly poignant for her circumstances but it is also a good one for whenever things aren't going as well as they could and I thought I'd share it.

Coffee run

I went for a stumble down to Hyde Park for my Sunday cardio today. I had planned on going further but my knee decided 40 mins was enough. I need to look again in to trying to fix it. A timely lesson today, I've been missing in action this week - but am back now!

King of the gym

There was a guy at the gym today who thought he was king of the gym - prancing around, giving advice left right and centre, getting in the personal space of every woman who was working out. He reminded me of a story Ursula Gaza told on the Weightlifting podcast ( of a guy who insisted on correcting her form one day at the gym - despite her knowing exactly what she was doing. 😤


I'm in Barcelona for a few days and although the hotel I am working at was fab for a swim and was great for skipping, its gym was typically crap for us Kenzai Iron types.

Luckily, Anytime Fitness has many gyms in Barcelona so I was able to get in a proper workout tonight.

There was also a nice Sushi bar just around the corner - although I REALLY MUST remember to ask for no dressing on salads - mine tonight was in a swimming pool of the nasty stuff. 😬

Hi Team Mercury

Hi everyone, I'm looking forward to 12 weeks of hitting the weights with you.

I've just finished Chisel and am following Burnsie's well trodden path of Chisel, Iron, Chisel, repeat.

At the end of last week I was thinking Chisel had done me rather than me doing Chisel - but I'm over my funk and feeling fit and strong and 100% on it for 13 weeks of farming muscles. 💪💪💪

Drowned rat

For my Sunday cardio I ran a wet, hilly circuit through the Scottish Highlands - lovely!

5 weeks in to Chisel, my legs took our climbing a Munro (Scottish Hill above 3,000 ft) yesterday totally within their stride. All that HIIT certainly makes a difference.


Doubling down to do the last 2 weeks well and get the results I'm here for. Thanks everyone for your blogs - they really do help me dig deeper - both the positives and the challengers.

A run in Hyde Park for Sunday cardio - which was lovely... particularly this time of year. Naps Saturday and Sunday and 9 hours sleep last night, so starting week 5 well-rested.

When the going gets tough, the tough get going...


I just couldn't convince myself to do the 3rd set today. Whether it is my usual end-of-week-exhaustion, missing a bit too much sleep this week, being a bit too tight on my carb grams, hitting the strength days too hard with this machine at the gym (which is a great elastic band replacement... and unfortunately the most popular machine at the gym) instead of resistance bands - or my resolve simply being weak... I simply just didn't have the energy for it. :-(

Good and bad days I guess... Tomorrow is another day.

On other news, tonight I'm at a black-tie dinner at Guildhall so I'll have to be doubly vigilent with what I eat.

Yesterday I was end-of-week-exhausted, didn't push it super hard and was only peaking around 140. Most HIIT cycles I've been peaking at 150 or 160. I use a Garmin watch which seems to be accurate - although when I measure my heart rate traditionally in the minute between HIIT cycles its obvious that the rate drops quickly so I'm not sure what period of time Garmin uses for peaks.

Anyone else measuring their heart rates on the HIIT days? I know we are all different but it would be fun to compare.

End of Week 11



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