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smith.julian smith.julian

1314 posts   731649 followers   369 followings

JULIAN MICHAEL SMITH  Team Bodybuilding.com Golden Aesthetics Code: JULIAN Bite Meals Code: QUADGUY Natural Bodybuilder | 6' 200lbs Membership to The Daily Pump๐Ÿ‘‡

https://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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Kneeling wide grip lat pull to the front into wide grip lat pulls behind the head- controlled negatives on both! Front and back are separate reps and going for 10-12 per set!
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Jerking motions are going to get your hurt. You slam that bar on the back of our spine and you're gonna have a problem! Always control it!
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Also, doing kneeling instead of anchored down! Makes me focus that much more on controlled movements. If I do jerking aggressive swinging movements I will lift off the ground
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#igfitness #fitnessfreak #fitnessgoals #goals #fitlifestyle #portland #igfitfam #eatclean #staypositive #positive #dream #gainz #fitness #dreambig #healthyliving #workout #muscles #flex #body #workhard #mylife #exercise #settinggoals #workhardplayhard #lats #back #backworkout

Tag a homie ,build a thick neck! I don't know very many women who want to huge neck, but if you do, give it a shot! Ha ha
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Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio
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Weighted wrestling neck bridges- I usually do these for reps! But today i'm throwing some weight on my torso for more specific reps! Pyramid set from 12-8 over 4 sets!
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Start with a position that would simulate a hip thrust. Instead of your butt leaving the ground and shoulder blades staying on the mat, raise your hips up as well as your shoulder blades putting extra tension on your neck! These are epic!
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๐Ÿ‘‰Disclaimer ๐Ÿ‘‰ Neck exercises seem to scare a lot of people, but when done correctly you can stimulate the muscles in your neck just like any other muscles. If something feels unsafe, or uncomfortable for you, simply don't do them!
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Give this exercise a shot! Tag me in your story if you do. Might wind up on my IG ๐Ÿ‘€
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#igers #igdaily #igfit #Igfitfam #Igfitfreaks #instagramfitness #bodybuilder #strong #bodybuildingmotivation #lifestyle #getfit #instagrambodybuilding #aesthetics #healthylife
#weighttraining #cardio #exercises#muscle #hardwork #youcandoit #goalsetter #pdx

If you had a chance to train with ANYONE in the fitness industry, who would you choose and why? Tag em and let them know!
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I am 30 years old. Been lifting for 15 years (bodybuilding style training for 13). I have learned a lot but Iโ€™ll never know it all, let alone act like I do.
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Every opportunity I have to learn, grow and take constructive criticism from people at a much higher level than me, I donโ€™t hesitate to accept it. A small tweak or word of advice can change my physique for the better!
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Put egos aside and build each other up.
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#fitness #fitnesslife #fitnesslifestyle #fitnessmodel #fitnessmotivation #fit #fitnesslifestyle #fitlife #fitfam #fitnessaddict #mylife #bodybuilding #bodybuilder #hardwork #flex #healthylife #body #muscle #dream #believe #achieve #oregon #igfitness #igbodybuilding #workharder #back #lats #backworkout

Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio
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Hammer strength shoulder press- Facing reverse! A lot of people think that facing reverse is more a of front delt move, and it can be! But I like sitting away and still having my hands right at my delts, not out
In front, similar to normal barbell or dumbbell military presses!
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More more more pauses on the stretch! 5 second pauses on the full stretch making my delts put in some serious work!
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Give this exercise a shot! Tag me in your story if you do. Might wind up on my IG ๐Ÿ‘€
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#igfitness #fitnessfreak #fitnessgoals #goals #fitlifestyle #portland #igfitfam #eatclean #staypositive #positive #dream #gainz #fitness #dreambig #healthyliving #workout #muscles #flex #body #workhard #mylife #exercise #settinggoals #workhardplayhard #shoulder #delts #shoulders

Remember, when youโ€™re doing pause reps on the stretch, the weight isnโ€™t just hanging in a full stretch, your triceps are engaged and supporting the weight on that stretch! Big difference ๐Ÿ‘Š
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Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio
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Double arm tricep press down- Explosive positives with 4-5 second pauses on the stretch!
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Keeping my elbows tucked in at my side and contracting down with the handles slightly outside my shoulder width!
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Using a Free Motion machine on these bad boys! Unfortunately itโ€™s gonna be hard to get this exact set up without a Free Motion cable system, but hitting singles on a normal cable set up will work also!
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Give this exercise a shot! Tag me in your story if you do. Might wind up on my IG ๐Ÿ‘€
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#fitness #fitnesslife #fitnesslifestyle #fitnessmodel #fitnessmotivation #fit #fitnesslifestyle #fitlife #fitfam #fitnessaddict #mylife #bodybuilding #bodybuilder #hardwork #flex #healthylife #body #muscle #dream #believe #achieve #oregon #igfitness #igbodybuilding #workharder #tricep #triceps #armday

If you have a hard time feeling your hamstrings work on stiff leg deads, try these!
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Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio
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Deficit DB stiff leg deads- Feet touching and standing on two 25lb plates. Pausing for a 5 second count on the full stretch. Standing on the plates allow the weight to pass what standing on the floor would allow.
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I like to keep constant tension by not contracting all the way up on movements like this! When standing all the way up tension is not on the primary worked muscle anymore. So keeping a shorter range of motion on certain moves can be more beneficial!
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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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Give this exercise a shot! Tag me in your story if you do. Might wind up on my IG ๐Ÿ‘€
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#igers #igdaily #igfit #Igfitfam #Igfitfreaks #instagramfitness #bodybuilder #strong #bodybuildingmotivation #lifestyle #getfit #instagrambodybuilding #aesthetics #healthylife
#weighttraining #cardio #exercises #muscle #hardwork #goals #bodypositive #pdx #hamstrings #legday #hammies

Happy Friday!
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Gym construction is chugging along. We are starting to map out the leg training seminars for 2018! We have a lot of cool ideas, but definitely want your input as well!
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If you were to attend a seminar at my gym thatโ€™s focused on leg training, what would be something you would wanna see? Specific demonstrations? Anything focused on more than others??
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I want these seminars to be as fun and effective as possible! Let me know!
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#fitness #fitnesslife #fitnesslifestyle #fitnessmodel #fitnessmotivation #fit #fitnesslifestyle #fitlife #fitfam #fitnessaddict #mylife #bodybuilding #bodybuilder #hardwork #flex #healthylife #body #muscle #dream #believe #achieve #oregon #igfitness #igbodybuilding #workharder #friday #flexfriday #quads #legday

Small tweak on an old school favorite!
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This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Lying DB Hammer Curl Into Bicep Curl- Lying double arm hammer curls one rep then right in double arm bicep curls ๐Ÿ™Œ slow controlled negatives and positives!
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When doing these I like to pretend that I am standing and I mimic that exact form! Little to no movement in the upper arm. Keeping elbows tucked in at your sides and curling outside of shoulder width.
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If you contract all the way up tension will come off of the muscle, so shorten the range of motion and you'll be good! Great way to shock the biceps ๐Ÿ’ช
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Give this exercise a shot! Tag me in your story if you do. Might wind up on my IG ๐Ÿ‘€
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#igfitness #fitnessfreak #fitnessgoals #goals #fitlifestyle #portland #igfitfam #eatclean #staypositive #positive #dream #gainz #fitness #dreambig #healthyliving #workout #muscles #flex #body #workhard #mylife #exercise #settinggoals #workhardplayhard #arms #biceps #armday

Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio
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Dumbbell Fly Press- Slow and controlled negative on the fly portion of the the rep. Pause on the stretch, rotate wrists and press the weight on the positive portion of the rep!
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Pick a weight heavy enough that the positive portion of the rep you have to press! This gives you a heavy weight you wouldnโ€™t normally do on a fly movement ๐Ÿ™Œ overloading on the negative and switching up form to still get the positive ๐Ÿ™Œ
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I havenโ€™t done these in quite some time.. but that needs to change! The activation I got in my chest was unreal! Just make sure that in the stretch your chest is still supporting the weight, not resting on joints, then you wonโ€™t feel it in your shoulders at all on the transition!
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Give this exercise a shot! Tag me in your story if you do. Might wind up on my IG ๐Ÿ‘€
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#fitness #fitnesslife #fitnesslifestyle #fitnessmodel #fitnessmotivation #fit #fitnesslifestyle #fitlife #fitfam #fitnessaddict #mylife #bodybuilding #bodybuilder #hardwork #flex #healthylife #body #muscle #dream #believe #achieve #oregon #igfitness #igbodybuilding #workharder #chest #chestworkout #pecs

Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio
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Body weight leg extensions- Extra controlled on these! Jerking movements are gonna take tension off your quads and more on the joints! Pausing on the stretch for each rep.
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Keep upper and lower leg in line with each other to put focus purely on quads! The straighter your upper leg and torso are, the more tension is on the quads as well!
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One of the harder body weight exercises you can do! But similar to the sissy squat, if you develop the mobility needed to perform them, they will take you quad development to the next level!
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Give this exercise a shot! Tag me in your story if you do. Might wind up on my IG ๐Ÿ‘€
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#igers #igdaily #igfit #Igfitfam #Igfitfreaks #instagramfitness #bodybuilder #strong #bodybuildingmotivation #lifestyle #getfit #instagrambodybuilding #aesthetics #healthylife
#weighttraining #cardio #exercises #muscle #hardwork #goals #bodypositive #pdx #quads #legs #quad #lowerbody

No!!! Your phone didnโ€™t freeze.
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New workout split starts tomorrow guys! My previous split was leading up to the photoshoot, not we are switching things up!
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Are you following the Daily Pump? This exercise is part of the workout that I'll be posting tomorrow on the site. Link in bio
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Cannonball squats- Heels touching and toes slightly pointed out. 5 second pauses at the bottom of the rep ๐Ÿ‘Œ
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Pauses on the stretch to help engage more muscle fibers. Iโ€™m not sitting with the weight on my joints. Weight is fully supported by my quadriceps! Pause correctly to maximize results!
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Disclaimer ๐Ÿ‘‰ This is a more advanced exercise. If you have knee problems, limited mobility, or any pre-existing injuries, I would advise skipping this one or using an alternative exercise. There are plenty of ways to work these muscles!! Find one that works for you. If I asked you to do the splits right now, without training for it, it would most likely hurt you. But you don't tell a gymnast who does it daily that it's bad for them! ๐Ÿ‘Œ
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Give this exercise a shot! Tag me in your story if you do. Might wind up on my IG ๐Ÿ‘€
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#fitness #fitnesslife #fitnesslifestyle #fitnessmodel #fitnessmotivation #fit #fitnesslifestyle #fitlife #fitfam #fitnessaddict #mylife #bodybuilding #bodybuilder #hardwork #flex #healthylife #body #muscle #dream #believe #achieve #oregon #igfitness #igbodybuilding #workharder #squat #squats

If my mom could pick her favorite shot on my instagram, this would be it ๐Ÿ˜‚๐Ÿ™„ cheesin like I won the lottery ๐Ÿ‘Œ
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I guess I donโ€™t post smiling pics all that often. But, this sums up my feelings over the past couple days at @bodybuildingcom ๐Ÿ’ช rest assured that whether Iโ€™m smiling or not, i am so stoked to be able to what I do. I love bodybuilding and Iโ€™m thankful for any opportunities that have come my way.
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Casey and I also had a blast getting to know @stevedilk and @taychayy this weekend. I made such an impression on Steve that he started working on his mobility first thing this morning, as the uber driver started driving away before he got both feet in the car ๐Ÿ‘€๐Ÿ˜‚๐Ÿ˜‚
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Also, who all is gonna be at the LA Fit Expo in January?? See you there!
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#teambodybuildingcom #buildyourbody #bodybuildingcom #fitness #fitnesslife #fitnesslifestyle #fitnessmodel #fitnessmotivation #fit #fitnesslifestyle #fitlife #fitfam #fitnessaddict #mylife #bodybuilding #bodybuilder #hardwork #flex #healthylife #body #muscle #dream #believe #achieve #oregon #igfitness #igbodybuilding #workharder

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