Daryl Sawyer Jr

Quick Stats:

Full Name: Daryl Sawyer JrAge: 29(8/1/84)

Location: Philadelphia, PA

Occupation: Assistant Manager Rent-A-Center, Deliveries, Credit, Collections

Highest Education: Some College

Awards: Being a proud veteran

Short Term Fitness Goals: Final bulk to 190

Long Term Fitness Goals: Physique Competition Winner

Who Inspires You and Why?

I’m inspired by people, ordinary people who push them selves to improve their body without excuses or remorse. Flex Wheeler in his early days and Carl Weathers, as seen in Rocky 1-2 would be what I’d say I closest want to emulate.

Favorite Healthy Meal: Peanut Butter & Jelly, 2 hard boiled eggs, Strawberry Greek yogurt, graham crackers, and water

Favorite Cheat Meal: Philly cheese steak with peppers n onions and a side of broccoli bites. (I dont cheat hard at all my one cheat snack a week…Fav: Oreos)

Favorite Exercise: Deadlift, such raw power and show of force.

1 Rep MAX: Bench Press 365 Deadlift 385 Squat 385

Former weight 130

Current Weight 179

/Goal weight: 188-190

When did you start training?

July of 2011 I believe. After leaving the military in 2008 I always kept in shape but really wasn’t knowledgeable, nor did I really push myself. I met the right people in New Jersey and one day something just clicked. I learned from a few guys, kept pushing myself, and felt more confident. Started seeing gains, then I was hooked.

What is your typical workout split and how did you come about choosing it?

I work strictly by days. Training days are done in order regardless of day of the week. My current work schedule allows me to tweak it more often for muscle confusion. Currently its
Day 1 Legs
Day 2 Chest/Tri
Day 3 Back/Bi
Day 4 shoulders/Traps

Due to work schedule it tends to look like
Day 1-2 Two a days (Sun)
Day 3 Mon
Day 4 Tue
Day 1 Wed
Day 2,3,or 4 Two a days based on how my body feels and what I feel I can maximize. This will then reset and I reevaluate for the next week. (Thurs)

I work 9-8 Monday, Tuesday, Wednesday, Friday, and Saturday. I make due with my time. Fri/Sat are rest days purely based on my work schedule, gym hours, and public transportation schedules. Ideally I would
1 2 3 4 1 Rest

2 3 4 1

Rest for two days

2 3 4 1 2

Rest

3 4 1 2

R est…..

I typically do 6 main muscle group of the day and 2 of the minor. A chest day would entail
4 sets 12-10-8-6 reps higher weight each time of something like…
Day 1
Flat Bench
Dumbbell Press
Incline Bench
Incline Flies w/ a Twist
Pecdek Fly
Cable Crossover
Weighted Tricep Dip
Cable Tricep KickbacksI have no truly repetitive routine. Most days have 2-3 staples the rest I keep mixed up. Also why my routine is constantly changing. I was taught by a friend how the body gets used to the daily routine, thus hampering gains. So it happened to me first hand and I learned to develop these routines. One main thing I try to avoid is doing Legs or Back and Chest or Shoulders in succession. While doing chest your using your shoulders, and the leg/back shares a similar relationship. I want to go into each workout with no previous exhaustion to maximize my workout. I do however, get stuck with a leg/back Two a day purely based on the numbers and schedule. Those days are tough but I love em.

.If you had to pick only three exercises what would they be and why.

Easy question, and IMO(in my opinion) only one answer. SQUATS DEADLIFT BENCH. With those three exercises you target almost every muscle. The amount of variations to these also allows for some mixing up and targeting some other muscles more. For example Dead lifting straight leg vs regular or sumo, width of grip on bench and forward or reverse grip, and all the different squats.

These are easily the three most essential exercises. I would put Rows/Pull downs at 4 and Jump rope at 5 if it was only 5 instead of 3.

When you train what is your philosophy upon building muscle and leaning out? Some prefer going to failure for every set and some keep a pretty standard rep range that works for them please tell us what works best for you and how often if any do you change your split or training style.

I used to do weights that I could always get 4 sets of ten. I saw minimal gains over a longer period of time. Then I learned from my friend Robert about these 12-10-8-6 sets increasing the weight. For example Bench;
Set 1 185×12
Set 2 205×10
Set 3 225×8
Set 4 275×6

These are goals! It happens sometimes to be 11-9-8-5 and that’s ok. The focus is on form and significant weight increases. I want each one in proper form and if i lose form I’ll lose the reps left and increase the weight. I use this as my primary sets for regular and heavy lifting. The 5×5 method gets done here or there if I feel I am at a plateau.I really only build muscle, for me the focus is form and power. I am constantly trying for new 1rm and at the very least making sure I can still do my current ones. After my routine set I’ll give a 1rm a try. I guess I really focus on power and let my diet keep me lean. Form though, I cannot stress form enough.

Who in the fitness industry inspires you? And is there anyone you immolate out of respect for their contribution in bodybuilding or health and fitness?

Flex Wheeler in his earlier days and Carl Weathers(Apollo Creed) I would love to emulate them but my inspirations don’t come from other people. I’m aware of Arnold’s efforts, history, and pedigree. I’m aware of Phil Heath, Kai Greene, Jay Cutler, and many other Olympians and what they do for our sport. However, my motivation and inspirations comes from never wanting to be as small as I was and the constant fight with my own inner demons. My workout, my gym time, when I’m under that bar, gripping a dumbbell, or have a bar on my traps…nothing else matters except lifting and repeating. I can fail, I can succeed, that’s it. The drama of the day means nothing, finances mean nothing, no negativity matters. Wanting to feel that serenity, that’s my inspiration.

How often do you do Cardio? And what types of cardio do you prefer and why?

Not very often to be honest. I usually add 15-20 minutes Jump Rope after a workout. I like jump roping because its rhythmic. Get a good song n just swing n jump. Great cardio IMO. I’d do spin if I had the time. Running though, would be my favorite. I suck in the beginning, shin splints, lower back pain, cramps, the works. But then after a mile or so, downhill runner. Put me in the NFL haha. My fastest ever 2 mile was 11:56 while in the army. When I find the time for a run I don’t time them but go at least 4 miles. I’d do more cardio but its counterproductive to bulking up.

What type of music do you listen to while training?

Kind of afraid to answer this! Honestly, it’s so vast I cant even begin. Techno, dubstep, pop, rock, heavy metal, rap, classic rock, movie themes, video game themes, I’m all over the place. I listen to Eric Church – Success piece before every workout, that’s a staple. Hearts on Fire, Devour, No Church in the Wild, Canto 34, Bleed it Out, Blackout, are some standard songs. Some game themes from Super Street Fighter 4 and various Final Fantasy games, the Kill Bill theme when Beatrix fights Oren, basically any song that either pumps me up on its own, has an upbeat tempo, or when I hear it can relate it to a scene in a movie or game where the protagonists are overcoming an obstacle or something.

I have a rule as well. If for some reason my headphones aren’t on during a new personal best, the song that was on gets a shot at my playlist. Sometimes I will skip this rule as gym channels often suck.

What advice would you give other men and women trying to get in shape and completely transform their bodies?

Make sure your reasons are pure. This will make it easier on those tough days to keep going. It’ll stop you from quitting. Always remember this change is for you, you alone, and no one else. So your reason needs to remain engraved in your mind in heart.

Don’t be afraid to fail, or ask for help, or advice. Try different things out. Fitness isn’t a one size fits all thing. While one thing may work for me, it might not for you. Didn’t mean I’m wrong, or your doing it wrong, just means it works for me.

Oh and proper form always…ALWAYS!!

What is your best body part?

That’s a great question. I have no idea! I’m more of a humble person I just keep improving it all. But if you told me I could never squat again if I didn’t answer this question, I’d have to answer my back.

What is your favorite quote?

Overall, “You don’t need a reason to help people.” I got it from Zidane Tribal in Final Fantasy 9, I’m sure someone else has said it before as well. I can be a bit of a geek if you haven’t noticed already, lol.

Fitness quote, “If you can’t fly, then run, if you can’t run, then walk, you can’t walk, then crawl, but whatever you do, you have to keep moving forward.” Martin Luther King Jr.

What do you have planned for the future?

My number one goal is to compete in a Physique Competition, amateur or otherwise, and place in the top 3. I would love to be a trainer and help others using the one thing I know best in the world. Would have to get certified first. I also wouldn’t mind being a fitness model either. I’d love to make a living doing what I love most, fitness. Haven’t figured out a way yet. Still working on it.