I’ve honestly just accepted a perpetual low grade soreness that spikes after leg day and is sometimes remedied by coffee and/or meat
It’s the knees and occasional lack or coordination that really get annoying.
Sometimes I get PWOOMS. Pre-WorkOut Onset Muscle Soreness. It prevents me from doing anything amazing, pretty much all the time now that I think of it.
But yours is a good question. I always just assume that DOMS in and of itself doesn’t mean much, just that you are doing something your body is not adapted to and it is sending you a message. I don’t think it is either inherently good or bad. Like, aiming for DOMS as a goal won’t actually get you anwhere. I.e. your muscles will do their tear/repair cycle just fine without you feeling any actual pain.
But I don’t for sure and am open to being corrected.
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Deep Water: Beginner Program Week 3, Day 3
Push Press
105 10x10
Lateral raises alternating arms with 25s
3x10 each
BB curls, strict
65 5x10
20 back extensions and 20 sit-ups, 3 rounds, no rest
Not much to report. Worked hard on the presses, may be able to squeeze out 110 but my last two reps were definitely grindy and pretty much to failure, lateral Raises felt good and got lots of blood into my already-pumped shoulders, and the curls really had my biceps splittting. The back extensions are a welcome alternative to the planks, the sit-ups are still a bit sucky but the plank days are 10x worse.
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Today was a disaster, haha
Deep Water: Beginner Program Week 3, Day 4
Bench
205 2x10, 1x9
CGBP with fat gripz on bar
155 3x10
Incline Pushups
3x12
Dips
22, 18, 8
1 minute plank and 20 situps, 3 rounds, no rest
Got all my numbers except for my 3rd set on bench - shoulder felt a bit angry and I just feel pretty beat up. Not sweating it, I felt tired all day and had 0 motivation to do it, I still worked hard and therefore am better off than if I’d done nothing. Most of all, I just feel under recovered as shit, so that means I’m gonna spend the next 3 days eating lots and lots and lots of meat.
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Basically the best plan ever.
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Yeah great plan, love it. I wish I could do it, I would just gain a lot of … fat.
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Meat and fruit are my trigger foods. I’m convinced I have three extra stomachs dedicated to them. 
Today’s exercise:
20 min jump rope
2 hours building k’nex with the boys
2 hours building an elevated garden bed for my wife - ordered materials Mother’s Day but took a couple days to get them.
After the cleaning guy who cleans my desk and talks to me every night tested positive for covid, my job sent me home yesterday and I got tested at a drive by testing center today, so I have 2-5 days before my test comes back where I’m quarantined, perfect time to spend time with the boys and build stuff in the sun.
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Hope you’re all good man
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Yer hope you’re good mate, and raised bed looks great.
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I’ll cross my fingers friend, hope you’re good.
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Ya’ll are being pretty silly over here crossing your fingers for a dude who clearly cannot be stopped.
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Agreed, I kind of feel bad for the virus…wait on second thought, no.
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@markko @mortdk @simo74 @T3hPwnisher @zeptrey thanks guys. I have 0 worries about this virus. I am someone who’s of the opinion that it’s quite serious for a lot of people, but for me - just out of my 20’s, good shape, non-smoker, no history of health problems, healthy and in-shape wife and kids, and no extended older family in state for us to spread the virus to - I’m no more worried about this than anything else. Even if I’m one of the few who has a particularly bad reaction, I can’t afford to worry about small chances like that. I’m just holing up in my house and chilling - some people have quarantined til they’re sick to death and I never stopped working so I’m going to enjoy my 2-5 day quarantine (whenever the lab results come back) before I head right back to the rat race.
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We get 14 days of free sick leave if we test positive. I haven’t worn a mask for one second and I can’t seem to catch it.
But on a serious note, I’d like to see you continue Deep Water without any extra hurdles.
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Take care big fella. I need ur continued positive reinforcement
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I’ll be fine, no worries piggy.
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Tomorrow’s week 4 day 1 of Deep Water, squats 3x10 followed by deadlifts 10x10 and then lunges 3x10. Wondering what I’m going to do with the deadlifts, 185 isn’t gonna cut it, and I suppose 225 would be a good challenge but I’m leaning towards 235-245. We’ll see.
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What are the rest periods?
3 minutes, 2 minutes starting next week.