SimplyshreddedTV: Persevere – Featuring Shepol Lopehs

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SimplyshreddedTV: Persevere – Shepol Lopehs

Quick Stats:

Age: 24
Height: 5’7” – 171 cm
Weight: 165 lbs – 75 kg
Off Season: 198 lbs – 90 kg

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How did you get started with bodybuilding?

I’ve always been active in sports. From a young age, I played soccer, I climbed and participated in combat sports. When I was about 12, I started focusing on my physique and I would do 200 push ups and 200 sit ups every night before I went to bed. At that time, I was the only one in my school who had a six pack. At the age of 17 I joined a gym with my friends. During training all of them would focus on building a wide chest and bigger arms, but I was the only one working on my symmetry.

When I turned 20, I started to diet and in 3 months my body responded; the rest is pretty much history!

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Where does your motivation come from?

For myself, it’s all about making the right choices. I love competing with myself, and I become more and more motivated everyday as I see my body change. It’s an awesome feeling to be in control of my own physique, health and happiness.

My family, friends and followers also motivate and inspire me.

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What workout routine has worked best for you?

I change my routine every 12 weeks and pyramid my sets.

Full Routine:

Monday: Legs/Shoulders/Abs

  • Squats 6 x (Pyramid)
  • Deadlifts 4 x 10-14
  • Lying Leg Curls 3 x 12-14
  • Leg Press 4 x 10-14
  • Leg Extension 3 x 12-14
  • Standing Calf 4 x 20-30
  • Seated Calf 3 x 10-20
  • Dumbbell Shoulders Press 5 x (Pyramid)
  • Alternating Front Raises 3 x 12-14
  • Standing Side Laterals 4 x 10-14
  • Cable Bent-Over Lateral Raises 3 x 12-14
  • Abs Circuit (10 minutes Non Stop)

Tuesday: Chest/Biceps

  • Incline Dumbbell Press 5 x (Pyramid)
  • Dumbbell Fly’s 4 x 10-14
  • Cable Fly’s 3 x 12-14
  • Machine Dumbbell Press 4 x 10-14
  • Dumbbell Pullovers 3 x Failure
  • Barbell Curls 5 x (Pyramid)
  • Preacher Curls 4 x 10-14
  • Reverse Curl 3 x Failure
  • Abs Circuit (10 minutes Non Stop)

Wednesday: Back/Triceps

  • Pull Ups 6 x (Pyramid)
  • Lat Pulldown 4 x 10-14
  • Close Grip Pulldown 3 x 12-14
  • Seated Row 4 x 10-14
  • Upright Row 3 x 12-14
  • One-Arm Dumbbell Row 4 x 10-14
  • Dips 6 x (Pyramid)
  • Pushdowns 4 x 10-14
  • Overhead Barbell Extensions 3 x 12-14
  • Abs Circuit (10 minutes Non Stop)

Thursday: Legs/Shoulders/Abs

Repeat Monday

  • Squats 6 x (Pyramid)
  • Deadlifts 4 x 10-14
  • Lying Leg Curls 3 x 12-14
  • Leg Press 4 x 10-14
  • Leg Extension 3 x 12-14
  • Standing Calf 4 x 20-30
  • Seated Calf 3 x 10-20
  • Dumbbell Shoulders Press 5 x (Pyramid)
  • Alternating Front Raises 3 x 12-14
  • Standing Side Laterals 4 x 10-14
  • Cable Bent-Over Lateral Raises 3 x 12-14
  • Abs Circuit (10 minutes Non Stop)

Friday: Chest/Biceps

Repeat Tuesday

  • Incline Dumbbell Press 5 x (Pyramid)
  • Dumbbell Fly’s 4 x 10-14
  • Cable Fly’s 3 x 12-14
  • Machine Dumbbell Press 4 x 10-14
  • Dumbbell Pullovers 3 x Failure
  • Barbell Curls 5 x (Pyramid)
  • Preacher Curls 4 x 10-14
  • Reverse Curl 3 x Failure
  • Abs Circuit (10 minutes Non Stop)

Saturday: Back/Triceps

Repeat Wednesday

  • Pull Ups 6 x (Pyramid)
  • Lat Pulldown 4 x 10-14
  • Close Grip Pulldown 3 x 12-14
  • Seated Row 4 x 10-14
  • Upright Row 3 x 12-14
  • One-Arm Dumbbell Row 4 x 10-14
  • Dips 6 x (Pyramid)
  • Pushdowns 4 x 10-14
  • Overhead Barbell Extensions 3 x 12-14
  • Abs Circuit (10 minutes Non Stop)

Sunday: Recovery

  • Rest day

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If you had to pick only 3 exercises what would they be and why?

  1. Squats: I love doing squats because they raise my testosterone levels and help keep my back and core tight and strong.
  2. Pull Ups: They are my favorite upper body exercise because they allow me to work my back, shoulders and biceps all at the same time.
  3. Dips: Like pull ups, this exercise is another one of my favorites for my upper body. I like to customize this exercise so I can really target my muscles.

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What is your diet like?

I adjust my diet according to my workout routine. I eat clean all year round because it’s something that I like to do and it’s my lifestyle. I tend to eat a lot of white meat and vegetables, and I stay away from sugar, wheat and unhealthy fats.

Daily Diet:

  • Meal 1: 3 ½ ounces Oatmeal, 1 ounce Whey, 7 ounces Water or Milk, ¼ cup Almonds, 3 ½ ounces Berries and 1 cup Black Coffee
  • Meal 2: 7 ounces Chicken Breast, ¼ cup White Rice, 7 ounces Green Vegetables and 1/5 teaspoon Canola Oil
  • Meal 3: 7 ounces Beef, 7 ounces Potatoes and ½ Avocado
  • Meal 4: 7 ounces Chicken Breast, ¼ cup White Rice, 7 ounces Green Vegetables and 1/5 teaspoon Canola Oil
  • Meal 5: Pre Workout ¼ cup Oatmeal and 6 Egg Whites
  • Meal 6: Post Workout 1 ounce Whey, 7 ounces Water or Milk and 3 ½ ounces Rice Cakes
  • Meal 7: 7 ounces Salmon and 7 ounces Green Vegetables
  • Meal 8: 1 ounce Casein, 7 ounces Water or Milk and ZMA

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Do you deplete your water prior to a show? Tell us about the process and what’s worked best for you.

My water intake greatly depends on how dry I want to look. But before every show, I deplete my water; this really helps bring out the details in my physique. Usually, I start depleting my water 7 days prior to the contest. From day 2-5, I make sure I get 5000 mg of natrium daily by putting extra salt on my food. Once I cut out the salt, my body really dries out, and my vascularity begins to ‘pop’.

  • Day 1: 8 L
  • Day 2: 6 L
  • Day 3: 6 L
  • Day 4: 6 L
  • Day 5: 4 L
  • Day 6: 2 L
  • Day 7: 0 L

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When trying to cut down do you prefer to use HIIT or just normal cardio?

I prefer doing normal cardio 2-3 times a week; it gives me a lot of energy. When I’m cutting down, I’ll do cardio 2 times a day; once before breakfast and once before I go to sleep.

What is your supplementation like?

  • Whey Protein
  • Casein
  • L-Glutamine
  • BCAA’s
  • ZMA
  • Multivitamin
  • Fish Oil

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Favorite Quote:

“Believe in the impossible”

Instagram: https://instagram.com/fitnesslopehs/
Video Credit: Adam McGhee

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