Ezra's Coffee Beans

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Spiels are by Andy from CoffeeSnobs.com.au.

Brazil Pulped Natural
. Sun dried and screened to 17/18 this is the perfect Brazilian base to your favourite traditional blend. It roasts evenly and produces good body and balance in the cup. Great value in a rising market and we bought plenty of it to give CS’rs some consistency in their blends. My Comment: That generic “coffee” taste. I can see why it is used as a base in blends. Nothing remarkable, but very drinkable straight as espresso. Drink hot as a long black. Doesn’t taste good when cool.

Ethopian Gambella Sundried. Another dry processed Ethiopian that has been called "poor man's Yemen" in the past for its similar cupping style but much lower purchase price. Wild, earthy, sweet, fruity and a viscosity like honey when roasted in the CS9-CS10 range.

Ethopian Harrar Longberry. This Ethiopian Harrar Longberry was certified organic at origin and is one of the cleanest dry processed Harrars we have ever offered. In the cup it produces a mid bodied espresso shot with wild and fruity flavours that make it a standout.

Indian Monsoon Malabar AA. These beans have been left to dry in large warehouses that are exposed to the moist winds during the Indian monsoon season. This unique process leaves a bean with nearly no acidity, a pale colour and about 20% less density. In the espresso its all body with heavy jelly like crema which can be drunk as a single origin but also works well a component of a complex blend. My Comment: Tastes fantastic as a single origin long black. Well balanced, and even when the cup cools down it still tastes great.

Indian Tiger Mountain seems to make regular appearances in BeanBay. Its a great bean, well graded, roasts very evenly and produces a well rounded single origin espresso, perfect on its own or as a great base for a more intriguing blend.

Panama Boquete Bajo Volcancito is a high grown, strictly hard bean (SHB) from the Bajo Volcancito plantation. Clean, well graded and produces a great balance of sweetness and acidity with a smooth body at a CS9 roast depth. Fans of Central American beans should love this one.

Peru Grace Villa Rica Estate. The smooth body of this bean gives a great mouthfeel in an espresso with a long caramel sweet aftertaste. Great as a single origin espresso. One of the all time favourites on CoffeeSnobs, a really easy bean to roast evenly and it works well through a wide range of roast depths to produce a medium bodied coffee with great mouthfeel and flavours.

About Me

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This blog was started in 2007 as a place for me to share my photos. In time, it evolved into a place where I put down in black and white the congealed streams of thought that form in my brain. The pictures were originally taken with a DSLR, but as technology progressed, I noticed that even cameraphones capture pictures undistinguishable from DLSR pictures at standard web sizes (less than 500x500. You will be hard pressed to tell the difference between DSLR, PnS, cameraphone and 35mm film scans on this blog.

I can be reached at:
+61433597868 (australia)
+60162406270 (malaysia)
ezralimm.at.gmail.com
or drop me a message on facebook.

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Phase Two
Objectives
: Increase cardiovascular performance while maintaining muscle bulk obtained through strength training.
Routine (tentative): Swim once a week. Track (threadmill) once a week. Track (urban) once a week. Strength training, maintenance cycle (6 reps @ 90%, full compound circuit) once a week.


Ρhase One

Completed. Body weight raised from 45kg to 65kg.
Prelude
(6 months): Upped calorie intake from about 1400-1600 a day to 2200 a day. Body weight rose from 45.5kg to 55kg.
Week 1-2. Sessions 1-6
: Began compound exercises and a bit of track to train major muscle groups.
Weeks 3-4. Sessions 7-12
: Introduced full set of isolation exercises to complement compound exercises. Each session lasts about 1hr40min. Christmas and New Year break: Burnout/overtraining. Fell sick and didnt train for 8 days.
Weeks 5-6. Sessions 13-18
: Separated upper and lower body isolation exercises (alternate sessions) to reduce strain on body. Session time also reduced to 1hr. Dropped cardio totally. Stretching in between sets introduced. Compound exercises performed during all sessions.
Weeks 7-8. Sessions 19-24: Continued training regime. Compound on all sessions with isolation exercises on alternate sessions.
Weeks 9-10. Sessions 25-30: Deadlifts introduced. First free weights exercise. It replaces the dumbell walking lunge. Can feel hamstrings stretching and hip stability markedly improving.
Weeks 11-12. Sessions 31-36: Previous routine continued. Introduced second free weights exercise: bent over rows.


Ρᴙᴏᴊᴇᴋᴛ Я.А.Ϻ.™ Core Indicators
Initial vs Current (sets x reps x weight)
Squats: 2x8x15kg - 3x8x65kg
Pull Ups: 2x12x43% - 3x8x75%
Chest Press: 2x12x30kg - 3x8x50kg
Seated Row: 2x12x30kg - Bent Over Row: 2x15x20kg
Shoulder Press: 2x12x30kg - 3x8x60kg
Dumbbell Lunge: 2x8x5kg - Deadlifts: 3x8x27kg

Ρᴙᴏᴊᴇᴋᴛ Я.А.Ϻ. Focused Indicators
Hyperextensions: 2x8x0
Biceps: 2x8x5.6kg - 2x8x9kg (per side)
Triceps: 2x8xll.15 - 2x8x18.25lb (both sides simultaneously)
Superior Deltoids: 2x8x10 - 2x8x30kg
Pecs and Anterior Deltoids: 2x8x35 - 2x8x42.5kg
Posterior Deltoids: 2x8x21 - 2x8x42.5kg


Principles
1. Compound: Full range of compound exercises during _all_ sessions.
2. Balance: If a muscle is worked, the opposing muscle must also be worked to preserve muscle balance.
3. Temperance: Completely dry day before and day after each session.
4. Form: Proper form to be observed during all exercises. No locking of joints between reps. No use of momentum.
5. Recovery: Sessions on alternate days. Isolation exercises for each body part performed on _alternate_ sessions. Few days rest every two weeks (6 sessions).
6. Nutrition: 2200 calorie target for off days. 3000 calorie target for training days.

Sustenance
Target 2200-2500 Calories per day, approaching 3000 on session days. Carbs from various sources depending on mood (couscous/rice/pasta/bread/noodles). Roughly 80g of protein a day. Red meats at least twice a week. Major protein sources include light (2%) milk, full cream yoghurt and lean chicken meat. Significant daily serving of leafy greens such as salads (50g), choy sum, spinach or bok choi depending on availability. Daily fruit serving equivalent to two medium (tennis ball) sized stone fruit consumed between meals. No supplements.