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Fadil Jun
How I Kept Training and Stayed Motivated After I Broke My Hand

Fadil Juns Stats When We Talked with Him 💪

Bosnia and Herzegovina
26 years
190 cm
98 kg
(216 lbs)

Follow Fadil on Instagram

👋 Hi! Tell us about yourself and your training

Hello, my name is Fadil Jun and I am 26 years old. I am from Bosnia and Herzegovina and live in Belgium. I started training when I was 18 years old.

I just remember the day I woke up and looked at myself in the mirror and said I don’t want to look like this anymore. So I went to the gym with my brother Erko Jun, trained legs and never stopped since then. ???? Training creates a whole new world of self confidence and discipline for anything in life.

If I’m not training, you can find me gaming or fishing if it’s nice weather.

⏱ Describe a typical day of training

My workouts are always short but very intense.

My workouts are always short but very intense. Heavy compound lifts combined with one or two isolation exercises max. I train with my brother Erko Jun and do supersets constantly with very little rest in between. This works the best for us on strength and condition wise.

Since the lockdown, I do cardio on so called Physique days. These are rounds of high intensity exercises. For example, five minute rounds with every minute a different exercise (burpee, abd, pushups, jumping squats, rope skipping). This way of cardio really helped my condition and overall well being.

The only supplements I use are before and after a workout: bcaa’s + creatine before training and extra carbs + whey + glutamine + bcaa.

For the last two years, I have been training beltless. It took some time to build up the raw strength and stability. Now I’m lifting more than I could lift using a belt.

👊 How do you keep going and push harder?

Just get up and lift!

We all have our days when motivation is very low, even I do. But that’s the moment when you have to train twice as hard. I just blast some hardcore music, make myself hyped up and just imagine how I looked like/felt like before I started training. These are the workouts that make a difference between a winner and a loser. Just get up and lift!

The biggest challenge was when I broke my hand and had to improvise with training. When the cast was off, I had to work to get my grip back. And lost a lot of strength even though I kept training, but of course it was not 100%. And even on colder days, I still feel some pain where my bone was broken. Now it has been a year and I am completely pain-free.

🏆 How are you doing today and what does the future look like?

Training at the moment is not the same as it was before the whole corona situation. I’ve been training completely different for the last three months.

One day physique + wrestling, which consists of rounds of very intense exercises for conditioning. One day power, which consists of bodyweight exercises (pushups, pullups, etc.). I do all this with my brother Erko Jun who is a little heavier than me, which makes it a great training partner.

Since I work on my condition and rested a bit from heavy iron, I feel much better and more flexible. The minor injuries I had also healed very well. This is a very positive thing in this whole negative lockdown situation ????. I will keep my training schedule like this even when the gyms open back up. But I plan to go 2-3 times to the gym max. just for the compound lifts.

Advice to my younger self would be just do what makes you happy and comfortable doing. If it’s not productive to what you’re doing, stop it. Don’t do or say things just to satisfy someone else and always look after yourself first.

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🤕 How do you recover, rest and handle injuries?

Just warming up the muscle or whole body before starting to workout. This is very important to avoid injuries and can improve your workout much more. Over the time, I had some injuries but always worked through them. I never stopped training and always found a way to work around the pain.

My major setback was when I broke my right hand and had to wear a cast for four weeks. The doctor said that I should avoid sports for six weeks minimum at all costs. The next day I was at the gym training legs like there was no tomorrow ????. I trained the whole time even with the cast on,

I worked out my whole left side and experimented with cable exercises where I could even use my right hand with the cast. Just to keep the blood flowing and little pumping going. If I didn’t train during this period, I would lose my mind.

During this whole time, I never felt any pain or worsening in my broken hand. This is what I mean with working around the pain and that’s the most important. I also take supplements like collagen, glucosamine, high dose vitamin c, fish oil.

🍎 How is your diet and what supplements do you use?

I never counted calories or weighed my portions. My carb intake is very high due to my fast metabolism. I need to eat a lot of calories to maintain or even gain weight.

My protein sources usually are chicken and red meat. A random day of eating would be: oats + protein, chicken + rice, brown bread + peanut butter, oats + fruit, red meat + pasta or potatoes, last meal would be skyr.

The last two years, I even cheated during the week and found out that it doesn’t do any harm on my shape or performance (till now :p). The supplements I take are very basic and like I said only around the workout: Whey, BCAA’s, glutamine. These are the most important, in my opinion.

👍 What has inspired and motivated you?

I am very thankful to my coach Bill Richardson who taught me the way of training and mentality. Everywhere I go I always use his way of training and handling exercises + breathing technique. Once you learn this, you can train anywhere, any time.

My big brother Erko Jun is my inspiration and motivation. I look up to him and everything he has achieved in life and he is my only and best training partner.

The best advice I have received is to take care of your own body. Why? Because you have only one and have to live in one for the rest of your life.

✏️ Advice for other people who want to improve themselves?

Always try it out yourself, and see what works for you.

There is so much information and details accessible for training these days. You can see everything on Google or social media. From exercises to diet tips, etc.

Always try it out yourself, and see what works for you. Every body is different and reacts in a different way to certain types of training or diet.

A very easy tip is to only feel the muscle you are supposed to feel when working out. For example, if you’re benchpressing, you should only feel your chest contract.

If you’re feeling your shoulders, than you’re doing it wrong. If you are doing a lat pull down and feel it in your biceps and forearms, it’s wrong and will cause problems longterm.

🤝 Are you taking on clients right now?

I never trained clients or am planning to do in the near future.

📝 Where can we learn more about you?

Instagram: @fadiljun

1 thought on “How I Kept Training and Stayed Motivated After I Broke My Hand”

  1. I really enjoyed reading your interview and I just want to say this : you are my biggest inspiration and motivation. I admire your discipline and persistence.
    Lots of love.

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