Nick500

again, 3 hours is too much, you are simply overtraining.

Pyramid training imo isn't a bad method of doing it, but ''doing as many different excercises i can manage in the 3 hours'' is awful - for your body to grow at all, it needs time to recover. You are probably causing the muscles to fatigue rather than stimulating them to grow.

try cutting your set amount in half (i wouldnt agree with just 2 sets), so maybe 4 - 5 sets on 3 different exercises. i.e. for bench, try decline press, bench press and flies, 4 - 5 sets each, varying reps from 6 - 10.

try and finish your workout within 1 1/2 hours, or even smaller amount of time.

not only will you leave more time for enjoyment in other areas of your life, you will make better gains, and be more happy !