smith.julian smith.julian

1316 posts   615648 followers   385 followings

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/

Late night workout complete 🙌 Got in late from the base (and post hair cut) then went straight to the gym. Got to take care of those priorities!
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Everyone keep your eyes peeled as I take off tomorrow for a photo/video shoot Monday and Tuesday with bodybuilding.com! Word on the street is I'm taking over the bodybuilding.com Snapchat as well 😛 Good stuff on the way my dudes and 12% 🤙
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Also I didn't get any full videos of my work out but I put quite a few of them up on my story if you guys want to check them out!
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#teamon #optimumnutrition #bodybuildingcom #goldenaesthetics

Visit to Joint Base Lewis-McChord 🙌
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Long time follower reached out to me and invited us up to visit one of their gyms on base. Not only is it cool as hell to be able to visit a base so close to my home, but was an honor to be invited up to talk about training and nutrition!
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and went above and beyond to make this such a cool experience. Between the custom hats and knife 🙌🙌 they pulled out all the stops to make us feel welcome! We even got to get a little BBQ action afterwards at Mikes place on the lake 🤙
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These guys (and gals) work hard and sacrifice so much to keep us all safe, coming up and chilling is really the least I can do!
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#mylife #travel #military #usa #proud #army

For all the homies wanting to build up a thick ass Tom Hardy neck!
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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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Weighted side neck bend- lying sideways on a flat bench, keeping your torso completely stationary and relying only on your head to lower and raise the DB
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I did the front plate raise a few weeks ago, and have posted numerous times on wrestling bridges, which are my favorite! But this is definitely a good one! I have directly trained neck since high school. Definitely beneficial 🙌
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics #neck

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Toe touch cable an crunch- Controlled negatives and explosive positives! Coming up just above hips and contracting down to your toes!
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A lot of people have a problem feeling their abs engage on this exercise when their arms are bent. Because their arms take over and end up pulling the weight instead of the abs doing all the work. Keep your arms as straight as possible with as little movement as possible and you'll feel much better contraction 🤙
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics #abs

Day two in Bend!
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Woke up early to smash a lil calves and abs at Xcel fitness. Ran into my good friend and top natty pro @gerrybernabe 👊💪 Needless to say.. the dudes keeping it tight 😱Great seeing you man!
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Also met a couple dudes who came to say what's up, they tipped us off on a good back country road. Finally got to take my rig off road 🤙 What's the point of getting a lifted truck and never take it off the pavement?!
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#oregon #bend #bendoregon #travel #pnw
#upperleftusa #life

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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DB rear delt fly into ski pole push offs- Finished off delts with these today. Bent over rear delt fly off to the side of of your body then right into ski pole push offs!
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Try to keep your arms bent a little but still keep
them stiff. More movement in the upper arm during this movement will really engage your back much more than you need to!
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics #delts

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Flat DB press with cables attached- This is for anybody who has a poor mind muscle connection in their chest on pressing movements (due to the pressing up and the cable pulling out at the same time). One of the best exercises I've done in a long time!
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Set your bench up in the middle as if you were going to do a flat bench cable fly. Simply take the attachments off the cable and attach them around the dumbbells. As you press the dumbbells up you get the same constant contraction that you would get on a cable fly, but in a pressing movement.
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I am using a 40 pound dumbbells in the video with only 30 pounds on the cables.
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics #chest

Weekend update!
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Quick trip to bend with @caseyrene for the Jack Johnson concert! Looking forward to some serious relaxing. If you I haven't been to Oregon, Bend is one of my favorite spots! Especially if you're lucky enough to pass through Sisters 👊🤙
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Any locals? Who's smoking a cigar with me tonight!? Hit me with you favorite gyms and bars! Its going down 👅
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#oregon #pnw #bendoregon #mylife #travel

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Decline bench DB hamstring curl- sitting reverse on a decline bench, with a dumbbell between the legs for some old school hamstring activation!
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Point your toes together around the handle of the dumbbell making a V with your feet to lock the DB in. Depending on how high the decline is determines how intense the exercises!
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#ULTquadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics #hamstrings

Tag that special someone with the pancake ass and share the booty work!
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Hanging BB split squat- Time under tension for second negatives with a brief pause on the contraction
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You WILL feel this In your lower back if you are not upright with good posture or shoulders not rolled back! Form is everything or it will throw you off, putting stress on everything but the glutes
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Foot placement should be a long stride! Upper and lower leg should create a right angle just about while in stretch and contracted portion of the rep! Adding most tension on the glutes!
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics #glutes

It is Wednesday my dudes! Swipe this motha to the left to see videos examples! Give it a shot and let me know how you like it!
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👉 Want more workouts like this? Grab a copy of the Ultimate Leg Trainer! 32 unique workouts over a 16 week period! Bring up the legs! Link in bio
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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 quads the top 3 things that I focus on during each workout is:
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1) I always incorporate high and low rep ranges, drop sets, negatives, time under tension and contraction work in EVERY workout
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2) always focus on the mind muscle connection! If you feel exercises anywhere besides quads, check form and try again
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3) I hit wide, neutral, and close stances within each workout, putting more emphasis on different heads of the quad
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Tempos/Drop sets 👇
👉4:0:1:0 - 4 second negative, 0 second pause on stretch, 1 second positive, 0 second pause on contraction
👉10:01:0 - 10 second negative, 0 second pause on stretch, 1 second positive, 0 second pause on contraction
👉1:01:10 - 1 second negative, 0 second pause on stretch, 1 second positive, 10 second pause on contraction
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics #legday #quads #squat

Finding mental balance 🙏
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I try to share as much of my life as possible, especially on my IG stories. But what I don't really talk about is the purpose of why I do those activities 🙌
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To me, bodybuilding is a very aggressive/intense hobby. When day to day you're surrounded by so much physical activity/stress you definitely need to find a way to deload! Not just a deload on the body, but a deload for your mind.
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Whether it be hanging out with friends/family/loved ones, doing yardwork, playing with Aldo, shooting guns, smoking stogies or relaxing at the river. These are all activities that put my mind at ease and reset me for the next day. I think stuff like this is very important!
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It doesn't matter what you enjoy doing outside of bodybuilding, but you need something. What are some fun ways you find happiness outside of your main passion?
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#portlandoregon #oregon #happy #happiness #greatdane #mylife

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