SimplyshreddedTV: Persevere – Shepol Lopehs
Quick Stats:
Age: 24
Height: 5’7” – 171 cm
Weight: 165 lbs – 75 kg
Off Season: 198 lbs – 90 kg
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!
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.
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
If you had to pick only 3 exercises what would they be and why?
- Squats: I love doing squats because they raise my testosterone levels and help keep my back and core tight and strong.
- 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.
- 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.
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
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
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
Favorite Quote:
“Believe in the impossible”
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