Jennifer Morakis

How I Got Started?

I got started in weight training during college and continued upon graduation.  My family has a history of medical problems and I wanted to make sure that I didn't have any of these so I decided to lead a healthier lifestyle.

My workout plan:

Chest & Calves

* incline dumbbell press- 3 sets 10 reps

*decline dumbbell press- 3 sets 10 reps

* pec dec- 3 sets 12 reps

* cable crossover- 3 sets 12 reps

* leg press calf raises- 3 sets 12 reps

* seated calf raises- 3 sets 12 reps

Back

*widegrip pulldown 3 sets 12 reps

* dumbbell rows - 3 sets 8 reps

* v-bar pulldowns- 3 sets 8 reps

* barbell deadlifts -3 sets 12 reps

* hyperextensions - 3 sets 12 reps

Delts & Traps

*Barbell military press 3 sets 10 reps

*cable side laterals- 3 sets 8 reps

* bent over dumbbell laterals- 3 sets 12 reps

* cable upright rows- 3 sets 8 reps

* seated dumbbell shrugs 3 sets 10reps

Legs

* leg extensions-S 3 sets 15 reps

* leg press - 3 sets 15 reps

* dumbbell lunges - 3 sets 12 reps

* dumbbell stiff leg deadlift 3 sets 12 reps

* seated hamstring curls- 3 sets 12 reps

Biceps & Triceps

* tricep cable pushdown 3 sets 12 reps

* barbell cable curls - 3 sets 12 reps

*ezee bar skull crushers 3 sets 8 reps

* dumbbell preacher curls- 3 sets 8 reps

* reverse dips on bench 3 sets  12 reps

* dumbbell concentration curls- 3 sets 12 reps

Vital Stats:

Name:  Jennifer Morakis

Email: This email address is being protected from spambots. You need JavaScript enabled to view it. & This email address is being protected from spambots. You need JavaScript enabled to view it.

Location: Youngstown, Ohio

Age:  30

Height:  5’4 1/2

Weight:  126 in season, 132 off season

Years Bodybuilding: 3

Favorite Bodypart: Gluteus Maximus

Favorite Supplements: Optimum Nutrition

Occupation:  Credit Analyst and Part Time Trainer

An example of my nutrition plan -

I eat 5-6 meals per day about 2 ½ hrs between each.

Meal 1:  Pancake consisting of 5 egg whites, ½ cup oatmeal and cinnamon

Meal 2:  Protein shake or chicken with ½ cup vegetables (broccoli, green beans, spinach, or asparagus)

Meal 3:  Lean protein source – chicken or fish with ½ cup brown rice and 1 cup green vegetables

Meal 4: Protein Shake or chicken with a small apple or 2 oz almonds

Meal 5: Salmon or Whitefish with small salad and 1 cup vegetables

Meal 6: Protein Shake, cottage cheese or chicken

Future Plans - I plan to compete in a few upcoming figure competitions and I hope to achieve my pro-card.  I also would like to help teach younger individuals how to exercise, eat healthy and live a full and complete life. I would also like to transition from a figure competitor to a bodybuilder by adding some lean muscle.

Competitions:

Tri State Bodybuilding Championship in Dayton, Ohio – 1^st Place Tall Class

Monster Mash 2008 – 2^nd place Figure C Class

More to come…

Jennifer Morakis, This email address is being protected from spambots. You need JavaScript enabled to view it.

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