smith.julian smith.julian

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JULIAN MICHAEL SMITH  🏆Optimum Nutrition 🏆Golden Aesthetics Code: JULIAN 🏆Bite Meals Code: QUADGUY 🏋Natural Bodybuilder | 6ft : 205-190 👇Membership, ULT, Training👇

http://www.thequadguy.com/

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Wide Stance Stiff Leg Deads- Slow and controlled reps, explosive positives, and full glute contractions at the top of each rep!
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Stiff leg deads are STIFF LEG DEADS, keep minimal bend (DO NOT LOCK OUT THOUGH) in the legs and the only thing that should be moving is your torso!! Hips are the pivot point. This is a difficult range of motion for the hammies! Judge your range of motion of what you can handle not, what I do.
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#ULTquadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Do you want etched in feathering in your quads when you cut down? These should be in your Arsenal! Every leg day no matter what!
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Leg Extensions- Solid contraction followed by 4 second negatives. Time under tension baby!
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Leg extensions are the one exercise that when your quads are fully locked you have the same weight tension as the negative! Ex when at the full positive on a squat, you're standing, and there is not a gnarly tension on the quads! Leg extensions put same tension on the contraction as the stretch
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Tip 👉 I have had many people ask why I put a pad under only one shin. The answer is because some equipment, the way they are designed (aka poorly) allow the foot pad over time to bend and angle more than the side closer to the arm. Basically making it so one leg contracts higher than the other. Putting a pad under my left leg thickens the pad to make it more even!
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#ULTquadguy #teamon #optimumnutrition #goldenaesthetics
#quads

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Behind the back BB grip squeeze and wrist Curl- Using a preacher bench to kill this bomb ass forearm isolator!
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Sitting away and allowing arms to hang behind and over the bench as shown! Pure forearm stimulation. Similar to a spider curl but for forearms!
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Allowing my fingers to fully open up then squeezing them shut, then going into wrist curl to end the rep!
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#thequadguy #teamon #optimumnutrition #goldenaesthetics

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Flat bench cable leg raise- Grab a flat bench, position the cable right at bench level or higher, grab a W bar, hook in.. andddd you're welcome! Slight twist on an old school favorite!
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Slow controlled negative, explosive positives! These kill!
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#thequadguy #teamon #optimumnutrition #goldenaesthetics

Alright guys! I got a "who would you rather look like" poll coming your way!
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And before butt hurtedness takes place, I love how I look, and you should love yourself as well! (sucks I even had to say that, ha). So, without overthinking it, just slap down your answer.. Try and have fun 😏
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Guys👇 Who would it be if you had to pick!?
1) Tom Hardy in Warrior
2) Brad Pitt in Fight Club
3) Arnold in Predator
4) Hugh Jackman in Wolverine
Girls👇 Who would it be if you had to pick!?
1) Sofia Vergara
2) Kate Upton
3) Cameron Diaz
4) Amber Rose
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Mine would have be Tom Hardy hands down. You could brand leather on that dudes traps in Warrior 😮🙌🙌
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#teamon #optimumnutrition #goldenaesthetics #staygolden💥 #arms #triceps

Happy bday to my bearded brother @artemusdolgin What you guys think? Could be brothers.. at least beard wise.. ha!
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You're a hard working dude and a great friend. Only positive vibes your way! Make it epic!
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#staygolden💥 #goldenaesthetics #goldenera

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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BB/ EZ Bar Spider Curls- Inside shoulder width! Went to lower reps on these. Keep the form strict! These are the squats of the biceps. Yourself into a position where you can't swing a.k.a. over the pad, allows you to put more tension on the biceps!
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Something that really helped me feel these is making sure you are completely over the pad! Arm pits down on the pad and triceps completely over the pad. Not standing up and just having elbows on the pad! Not gonna cut it. Isolate those biceps!
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Bent over DB shoulder burnout- After all the necessities/compound movements are done, i went on to rear delt and burnouts! This is one of my favs for burnouts! Controlled the weight while being explosive!
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Excellent way to get one last push on to all heads of the delt. In a bent over position and keeping the torso movement to a minimum, contract forward, then to the sides, then back behind you!
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Your delts will be on fire. One rep equals all three positions!
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

Current leg conditioning at 206lbs! I hold a majority of my fat in my torso, so the lines in my legs never get worse than this. Quad separation lines fading would be a very clear sign that I would need to lower/ not adjust my calories!
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People worry a lot about the scale, but why focus on being a certain weight if you aren't happy with how you look at that weight?
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Use the scale as a tool for monitoring weight loss (or weight gain) but the mirror is the tell all!! Why up your food if your veins are going away or separation is gone?
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The mirror is more important than the scale, so work hard on developing a strong eye for a look you are happy with! And less on the number on a scale.
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#teamon #optimumnutrition #goldenaesthetics #staygolden💥 #quads #legs

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Standing bent over single arm cable row- Using a single grip attachment for unilateral work to end back!
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Bent over pulling towards your upper towards your hips! Pause on the contraction!
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This is the same concept as a kneeling pull down. Not being locked in allows you to focus that much more at stabilizing your body when you're being pulled forward towards the weight. Really helps engage the muscle!
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Cable pull overs- Excellent way to add in an old-school favorite with some new school cable work!
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I'm coming all the way up on the normal dumbbell pullover most tension is off the lats. Doing with this variation and where the cable is set at, keeps constant tension on the full contraction and on the full stretch!
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

It's workout Workout Wednesday my dudes! Swipe left to see video examples!
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I know I don't post abs or calves often! Because abs and calves I usually do every other day BEFORE my main workout! But I'll post em in regularly now!
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These workouts are what work for me! If you wanna give em a try, please do!! But don't come and tweak things for me haha! I have found what works for me! And if it ain't broke, don't fix it!
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When hitting calves the top 3 things that I focus on each workout, set, and rep is: 1) vary toe placement to put emphasis on different heads 2) focus on not rolling your feet out but pressing up during the movement 3) always focus on the mind muscle connection! Just like you can flex your bicep into a ball, flex and squeeze your calves till they cramp!
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When hitting abs it's not enough to just go up and down. Just like all exercises, you contract the muscle! Don't focus on down and up, focus on lengthening and contracting the muscle
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Tempos/ drop sets 👇
👉4:0:1:2- 4 second negative, no second pause on stretch, 1 second positive, 2 second pause on contraction
👉4:0:1:0- 4 second negative, no second pause on stretch, 1 second positive, 0 second pause on contraction
👉1:0:1:2- 1 second negative, no second pause on stretch, 1 second positive, 2 second pause on contraction
👉F- failure
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

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