- The Gray Matter Lifting Newsletter
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- So Much Freak Athlete Stuff
So Much Freak Athlete Stuff
Stuff is gone, stuff is here, stuff is updated
Joseph Gray
February 19, 2026
GML - ABX Review, PowerBlocks, Garage Sale
Community - Freak Athlete, BulletProof, Brandon Campbell
GGC - Freak Athlete, Post-Workout Nutrition
r/HomeGym - Wall Folding Rack, Budget Racks, Temple of Gainz
Links throughout may include Affiliate Links. These help fund the Newsletter, Website, Garage Gym Competition, Videos and more at no expense to you.
Gray Matter Lifting
Freak Athlete ABX Review
I’ve been asked a LOT about when this review would be done. I’m happy to report that we are finally there. After 6 months of consistent use, with all of the attachments, benching heavy, dumbbell work, and more, we’ve got the answers.
Full written review is right here, and the video should be finished before the weekend.
PowerBlocks Have Arrived
Our first set of adjustable dumbbells arrived and I got a chance to set them up and put a few sets in. These are the PowerBlock Pro 100s and their stand.
The next set will likely be the NUOBells, then the REPPINs. And then we’ll see what else we can track down.
I wrote up some initial thoughts, specs, and details below.
Fun With Photos
At the tail end of last year, Fitness Avenue reached out and asked that I do a photo-shoot with one of their barbells. They had seen the Big Easy pics I took, and wanted something similar. The bar arrived in early January, we tinkered for a bit, and ultimately Audrey and I landed on using some snow for some cool accents, since the bar traveled from Canada. Could have used Maple Syrup I guess?
This was a fun project, and I’ve already had another company ask for something similar. I actually have a LOT of fun doing this. Ultimately if it keeps rolling, I’d like to get a more photo-centric camera (current one is for videos), and some specific lenses. But thats just cause I’m a little extra. You can see all the photos here.
Garage Sale
I’ve added a number of items to the Garage Sale. With a few hiccups from companies, all of this stuff is practically brand new (or legit still in the packaging). One of these is going to make someone local to me VERY happy.
Review Pipeline Updates
I mentioned awhile back that we were working on two cardio reviews. A few things have changed and I’m not moving forward with those reviews. I didn’t want to leave you hanging, so here are my notes on the Yosuda EM1 Long-Stride Magnetic Elliptical Machine:
One of the arms will not stay tight. We have adjusted it multiple times, and it still comes loose. Only on one side, which is somehow more annoying.
The monitor isn’t back-lit which makes it VERY hard to use in anything but the perfect lighting situation. It also does the same annoying thing the MERACH monitor did, and it just changes the screen randomly
The resistance on the elliptical itself is enough for my wife, but doesn’t really do much for me. I basically need it cranked to 15 for it to work at all.
It is small enough to fit on our cardio corner mats, but because of how the arms work, it is BARELY on there. I had to move some things around to accommodate it. So it isn’t as small as it claims to be in use.
I’d really like for the footpads to be adjustable in some fashion. They are very flat, and as someone who tends to end up on their toes, if I am not actively forcing my feet down it causes knee pain.
Overall, it works. But at $1000, there are quite a few pieces of cardio I would track down before this.
Audrey really wants one of two things in our cardio corner… a Step Machine or REPs Treadmill we got to see at HomeGymCon. The only other thing I’ve considered, is the Blitz Mountain Climber from Bells of Steel. It looks like it MIGHT combine both a treadmill and a stepper, into one option.
Whats New In The Community?
Freak Athlete dropped their adjustable kettlebell two weeks ago, and then they made an FAQ addressing a ton of questions they got on Reddit r/HomeGym.
Freak Athlete GoodWill
Freak got word that a dude had a home fire, and lost multiple pieces of his home gym. They took care of him and resent those items at no cost. Pretty cool gesture. You can read the entire thing below.
BulletProof VBS
BulletProof is taking pre-orders on their Vertical Belt Squat. Really cool idea that it can shift forward and back while also moving up and down. The idea being that at all times, it goes where you need it to. Kind of like the older style pin loaded belt squat set ups.1
The problem here is that this thing takes up an entire upright. Looking at it, I’m seeing a very similar footprint as a Rhino. And from what I can tell, it ONLY does this one thing. That is a $1200 investment, floor space eater, for squats. That is a rough deal in my opinion.
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Garage Gym Competition
11 Weeks to Go for the Spring GGC. You should be in your second block of training, likely moving into a more strength focused plan right about now. Instead of 8+ reps, maybe 8 to 5 on the big stuff. Accessories are going to be a little more targeted. And you are starting to think about those comp lifts.
Sponsor Highlight
Apparently this entire newsletter is just gonna be Freak Athlete. What is funny, is that I didn’t plan any of that. When I write out the sponsor announcements, they just kind of get put where I put them, without any thought to the reviews or anything I’m working on.
Anyway… Freak Athlete is back again for another GGC, and I am very excited to have them on board. Their Hyper Pro was used in 4 different workouts this past week, by 4 different athletes, doing GHRs, Back Extensions, and more. And of course we REALLY enjoy the ABX.
They are making some really great equipment, that tackles a lot of wants and needs in the home gym. And they are finding a balance between premium and cost, that is a difficult line to walk.
All in, Freak continues to be one of my favorite companies to work with for a number of reasons. And one of the main ones, is that they want to make cool stuff that helps people.
They will be giving up a Hyper Pro with all the fixings to a lucky winner in the Spring and the Fall events this year. One piece might completely change your entire gym.
Training Tip - What do you eat after a good workout?
I’m currently dieting, trying to tighten up the scale a bit, so food is on the brain. I asked our coaches about post-workout nutrition, namely… what do you eat after a good workout?
As a physician, and especially as a pediatrician, my expertise is based in overall long-term health and well-being. Can specific diet strategies immediately after a workout help with both short and long term gains? Absolutely! But without solid foundational nutrition principles throughout the day and week, what you eat after a workout is much less important.
Here are the foundational principles you must have before micromanaging your after-workout diet:
1. Sleep. This is THE most important principle for recovery. Whenever possible, plan your workout at a time of day that allows you to get a restful night sleep. If you never feel well rested, talk with your doctor to make sure you do not have other medical issues such as sleep apnea.
2. Hydration. Hydrate throughout the day and during your workout. Water is usually sufficient unless you are doing a high intensity workout, you sweat a lot, you are in a high temperature environment, or you are working out for over an hour. Add electrolytes if that’s the case. And BE CAREFUL with any electrolyte drink with caffeine. If you are working out in the evening, this can disrupt your sleep, foundational principle number 1.
3. Protein. Certain forms of protein are much easier to digest post-workout than others (isolate vs concentrate), however, adequate daily protein intake is far more effective. For most gym goers, around 1.5 grams/kg of body weight is a good baseline to shoot for and when spread throughout the day it makes for easier digestion. Add a daily intake of 5mg of creatine to your daily protein intake goals. Daily maintenance intake of creatine, similar to protein, is much more effective than the timing.
4. Fiber. Eat your fruits and vegetables kids! Fiber helps your gut slow digestion to help you feel more full and satisfied, and helps for better absorption of nutrients - like your daily protein maintenance. Shoot for high quality food sources rather than supplements such as fiber gummies or powders.
Once you have implemented these core principles, then we can take a deep dive into more specific post-workout diet recommendations. Happy Lifting and Happy Eating!
Check out my GGC Article for more!
In terms of what to eat after you train, that highly depends on your goals and situation. Generally you want to replenish glycogen, and electrolytes through clean carbs and fluids on top of getting in protein to the recovery process.
The high volume and workload generally means more carbs and fluid you want to replenish. Lower volume workouts focusing a bit more on protein is a good rule of thumb. A 200 lb man might do 50 grams of protein with 100 carbs as a starting point (1:2 ratio of protein to carbs) when recovery is the priority
If you aim to prioritize muscle size and strength, getting in a calorie surplus throughout the day is most important and that is where the bodybuilder advice or lean protein, low fats and high carbs come into play.
This is where your classic chicken and rice meals come into play so you can digest the food quickly and get right into your next meal.
If you are on the go this is where something like a protein shake and portable carbs like bananas for example can come in handy plus you get the extra benefit of the potassium source from the fruit. The truly committed might add some salt to their protein shake to replenish sodium lost during the workout.
If you train early and want breakfast options you could do cream of rice with egg whites or protein powder.
If you are aiming to recover and at the same time try to get a little leaner, consider having a little more fiber and potentially even some healthy fats to slow things down so you aren't hungry again so soon.
The classic beef and potatoes are going to check a lot of boxes including a more balanced macro profile of protein carbs and fats plus micronutrients and electrolytes. Adding in a little spinach, sweet peppers and salt to round things out and add a little fiber and more micronutrients and you have a powerful recovery meal.
If you are on the go you can add some healthy fats from a source such as almonds if you are on the run and want to slow things down with more fat and fiber.
For breakfast options the classic oatmeal, nut butter, and fruit with protein powder is tried and true or prep overnight oats ahead of time to save time..
If you want to focus more on keeping inflammation at bay, focusing on fatty fish like wild salmon as your protein source can be a good strategy as well.
Is it important?
Yes. Training acts as the stimulus, but growth occurs during recovery. Post-workout nutrition is essential to replenish the fuel and fluids depleted during a session. Without providing these resources, you risk undermining the training stimulus and delaying progress.
Does it matter what you eat and how much?
The composition of the meal is critical. You should prioritize:
Protein: Consume 20–40 grams of high-quality protein to stimulate muscle protein synthesis. Fast-digesting sources, like whey protein isolate, are an easy way to get the protein you need in one shot.
Carbohydrates: These are vital for restoring glycogen levels. High-intensity anaerobic activity, like powerlifting, primarily fuels itself with carbohydrates.
Hydration: Water and electrolytes are necessary to enhance blood flow and flush out metabolic byproducts that contribute to muscle soreness.
Is there a “window”?
While the "anabolic window" is sometimes exaggerated, consuming carbohydrates and protein within two hours after training for optimal glycogen restoration and recovery would be recommended. This ensures the body has the immediate resources it needs when it is most receptive to nutrient uptake. I think the total intake over the course of the day or even a week, matters more than the specific timing though.
Does it depend on the workout?
The aggressiveness of your nutrition should match the intensity of the session. On "high" days, such as a max-effort leg session, you may require a significant increase in carbohydrates to manage the higher physiological demand from that stress level. On rest or low-intensity days, reduce carbohydrate intake since the demand for glycogen replenishment is lower. For those looking to gain weight, a consistent caloric surplus (target 300-500 Cal per day) is necessary, as muscle mass cannot be easily built in a chronic deficit.
I am a big fan of the late great Mountain Dog himself, John Meadows. His guidance on pre, intra, and post workout is great and I have endeavored to follow it for years. I'd recommend following Cris Edmonds TV on YouTube as well. Cris is a member of the Mountain Dog team and has a wealth of knowledge. See below, straight from the Mountain Dog site.
Pre-workout (30-60 minutes before training): 30-50g protein… 8-10g fat… 70-100g carbs
Intra-workout: 20-40g carbohydrates… 6-8g essential amino acids
Post-workout: 30-50g protein… As little fat as possible… 70-100g carbs
I’ll toss in my notes as well. You need to be focused on your diet all around first, and THEN worry about nutrient timing. My recommendations are pretty similar to Josh Berry’s, as I too am a Mountain Dog fan. Here is exactly what I’ve been eating (before the diet). The pre-workout gives me ample fats, carbs, protein, vitamins, minerals, and a little caffeine, to get me rolling into my workout about 1 hour later ready to rock. The Intra-Workout is focused on creating a pump and sustaining my energy levels. And Post-Workout we’ve got protein, carbs, water, and electrolytes by means of the salt, cocoa powder and seaweed.
Quick note, I don’t exactly recommend this for everyone. I’ve just found what I currently like and what works for me.
Pre-Workout
Turkey x 70g … Eggs x 2 … English Muffin x 2 … Jam x 2 tbsp … Fruit x 1
Intra Workout
Beet Root x 5g, Creatine x 5g, Raw Garlic x 2 cloves… Juice x 8oz … Cereal x 350 cal
Post Workout
Whey x 34 grams… Oats x 100g w/ Salt, Cinnamon, Cocoa Powder … Honey x 26g… Peanut Butter x 32g… Seaweed x 1 sheet
r/HomeGym
I’m really liking the layout of this gym right here. It gives me vibes of my earlier gym layout. If they had an ARES wall mount rack like that back in the day, I’m almost positive I would have owned it since I still parked TWO cars in the garage.
Current Targeted Talk
We just wrapped up barbells and benches, now it is time for the best BUDGET Power Rack Discussion.
Upcoming AMA
Looking forward to this one… Temple of Gainz will be joining us for an AMA next week!
One Last Thing…
Training has been going FANTASTIC lately. I’ve been enjoying tinkering with my own programming and layout once again, and I’m finding a fantastic rhythm to what I’m doing in the gym. I got some early feedback on the programming I wrote in January, and I’ve made some pretty large scale changes. Hoping towards the end of the year that I will have it ready to share with everyone.
Also, diet is going fantastic. I’m running it myself this time around, but James, my diet coach, is actively working on an article for us about advanced nutrition. So we are going to have some quality stuff coming for those that want to buy cool equipment and actually get some gains from it.
That is it for the week… see ya in the next one.
Joe