What you're saying sounds great, keep it up. Being sore isn't everything, it's just one thing you can use to recognize that gains are being made. Being sore in the muscles specifically, a little soreness in the joints isn't necessarily bad but that really shouldn't happen. Soreness in the muscles indicates something like damage or swelling that will signal the muscles to grow more to prevent that from happening just like the pain from acid build up, the burn, will indicate the circulation isn't enough to keep up with the capacity of the muscles and will trigger more vessels to form ideally.
I am not a medical scientist so take that with a grain of salt, but in my experience, both muscle soreness and the burn tend to decrease faster than even 4 days a week can keep up with, so then you have to change up the exercises.
Also, you do want to touch everything at least once a cycle but that doesn't mean you can't double up and concentrate on others.
2 hours plus 30 minutes of cardio or so, even three days a week isn't enough to make quick gains in everything but clearly it's enough to make quick gains in weak things and if concentrated on, anything, a fewthings even.
I have been seeing week over week gains in shoulders and a few other things like triceps by 10-20% real gains with good form, that's insane for going only 2 days a week and that's without any supplements other than vitamins and amino loaded protein powder pre-workout, neither of which do anything if your diet is already up to par. I saw no difference when I skip these or before and aftera run. I'm trying to avoid anything you can't just get with diet and I'm eating beef almost daily.
The key is push till you can't push even at 50-75% obviously if you can do 100 you missed something, it's too light. If one setting you can do 100 and the next notch up you can't do 1 that means your equipment sucks and you need to do something else. There's a dozen ways to exercise any one muscle group, this might be too boring to think about but find an alternative. It's fun for me.
The goal isn't to look like Dave Bautista, that bro is 240lbs, but if you are 240lbs then maybe. But no one should honestly weigh 240lbs unless they want to devote their life to weightlifting and all the issues that go with keeping that unnecessary weight.
The goal should be to be maximally healthy at a healthy weight to prevent age related skelital/muscular health issues associated with being a soy boi or big chungas.
