JasonC8301- OK, I wondered if the runs were your "official" PT. As you said, the Corps has their thing.. Then to gain size, I'd change your workouts around and do some (heavy as you can with good form) squats and deadlifts. Oddly enough, when I started really working my LOWER body this way (it actually FIXED my knee/back problems!), my UPPER body started growing like a weed. Some kind of synergystic effect. I still think 2 hours is too long to lift, but then I'm going on 43
. My longest workout is, say, 10 (or fewer) sets of weighted chins/pullups for lats, 5 sets barbell rows for the rest of your back, 5-10 sets of something for rear delts. That's about the longest workout I do these days (I'll only do that much when I'm really into it), and it takes a lot less than 2 hours. BTW, I quit doing high rep stuff (even for forearms and calves) and THAT helped me grow, too. I never know if what I do would work for someone else, but I was sure surprised when I got a lot bigger and more muscular at MY age, after having lifted for decades.
Question: do your muscles get good and sore after each workout? For me, that's always an indicator that I've stimulated some growth. The soreness works out just right with my once-a-week per musclegroup schedule.
Your diet sounds good (ah, to be young enough to get away with all that trail mix, sigh), and I know what you mean about losing track after a while. And I could almost live on those MetRx shakes
