Is this a sound workout?

Hi, I'm into weightlifting for about 4 months now and running about 2. I'm 131 lbs, and probably about 10-12% bodyfat (last measured 12.2). I  wanted to know if my workout was effective for building strength and power. I can bench my own body weight about 10 times and seem to be very strong, but I want more functional strength I can use every day and in sports.

Bench Press 12x10x8, I keep the weight the same and the last rep is ALWAYS tough

Leg extensions 15x12x10, I can do an enormous amount of weight but I ran out of bar space so now I have to increase the reps, probably more then that.

Dumbbell hammer curls 3-4 sets of 6-3 reps, heavy weight

Bicep curls 3-4 sets of 6-3 reps,  very heavy weight

Stiff leg deadlift, I'm doing the three sets of 12 to 8 reps but wanted to know if i could really up the weight to see better results

Reverse leg extensions(leg extensions on my stomach) 15x12x10

Dumbell single arm row 12x10x8

4 sets calfraisers, 50 reps

3 sets of shoulder shrugs, I use alot of weight

Calistenics
70 6 inch leg lifts
70 reverse curls
120 crunches
I also do a great deal of isometric exercise for my abdominal muscles

I do three sets of dips and started pushups again

I took it off a circuit because I lost 9 lbs in a month. I also run 1-2 miles 4-6 times a week and I always try to cover 3 miles a day. In addition to this I do alot of yard work and am rarely sedentary. On days I lift I eat about 2400 calories and rest days about 2100 calories. I eat every 3-4 hours and always very well and everything I eat is nutritious. I am integrating even more lean protein into my diet, especially liver(favorite cut of meat), turkey cutlets. I'm gaining weight slowly but surely. If anyone has any recomendations give them to me, I need help because I plan to join the military and want to be able to ace the physical aspect of bootcamp.

if you are trying to get functional strength this workout ain't gonna cut it. especially for the military, try this workout for a month or so:

leg extensions/and leg curls 2 sets 12-15

squats 3-4 sets 8-15 reps

bent over rows 4 sets 6-10

bench press 4 sets 8-12

shoulder press 3 sets 6-10

standing bar curls 3 sets 12

dips 3 to failure

work shoulder and legs together, and back, chest,biceps and triceps(dips) together do lower body twice a week and upper twice a week and 2 days rest in between body parts example Min., Thurs. legs/shoulder  Tues; Friday upper body

Will the workout I'm doing build power and bulk though? My goal weight is 160 and then I'd like to shed to about 8-6% body fat, I did it last year when I got up to about 140. Then can i start doing more reps/less weight? I just enjoy the 6 reps to failure because of the massive gains and rapid progress, plus I look great. I am also lifting every other day and on the weeks I lift 4 days I do powerlifting, I'll do squats and deadlifts, clean and press, and isometrics. Think I should run longer distances as well? My doctor told me I need to be eating more food but I'm getting intestinal problems with the sheer amount of food I'm eating now, even as balanced as my diet is. Any ideas on that?

if you are looking to gain muscle, you don't want to increase cardio, that will hinder the muscle gain. if you are power lifting then stop doing the other workout, you will over train and not gain anything. I don't understand how you are doing the workout above and power lifting workouts?

I do 1-3 rep shock exercises every other week, should I just cut them out because they are dangerous and not doing anything? I know I probably sound like an idiot, but me and other people are seeing physical differences, that's why I'm asking.

you could make better progress on a standard lifting routine, I would stop the power lifting for now, especially since you are just trying to get in shape and some mass, you are not entering a power lifting contest. stick with a bodybuilding workout.

Is the workout you gave me a standard body building routine and if it is, how many excess calories should I consume?