I think its mostly the pack and frame. I have a change of clothes (no extra shoes), compass, small crank radio, small tactical flashlight, plastic spade, military canteen with steel cup and mil flex 2 qt canteen, fire starting kit, mre and some rations, firstaid kit shemag, spare glasses/meds, toiletries, camp knife (paracord handle 10"), 100' paracord, water purification kit, harmonica, bath towel size cloth for blanket and towal use, poncho, tube tent, head flashlight, few extra batteries, 3 bandanas, gloves, and some other misc items such as small sportswatch & glow sticks etc.

To be honest, I'm that guy thats bought gear, read about it but havent had much inclination to use it, except for metal match practice.

Looks like Ive got some backyard camping to do

You might consider something else besides the miltary canteen cup. I love those and used one for decades until recently I weighed it and it was 9 ounces, by itself. That's pretty heavy. I replaced mine with an Olicamp anodized aluminum cup and a round nalgene bottle, that has no after taste. Just a small weight savings but every little bit helps.

Widget! Excellent suggestion, I never knew anything like that existed. Im locked and loaded to buy it off amazon for $14.53 (includes shipping) Is that a good price?

Even lighter than a Nalgene bottle is a recycled sport drink bottle -for me, typically a one quart Gatorade. I use them all the time with no problems, along with a sprinkling of Nalgenes where weight is not an issue.

Lightweight outdoor gear is a entirely separate all game, but there are a lot of useful options out there. Some are very expensive (light and warm sleeping bags), and others are stunningly cheap (alcohol stoves and water bottles).

Practice, practice, practice! You'll get proficient at using your stuff and find out their shortcomings. The you can either modify how you use it or replace it. The only way to really know is to get it dirty. :-)

Don't just stick to the backyard though. Take that pack, or whatever you choose as a replacement, on some good strenuous hikes. You'll get in better shape, figure out how to pack everything better and quickly figure out whether you need/want to ditch weight. You'll be amazed at the difference things like spade/no spade, or your militray canteen & cup vs nalgene & oilcamp cup vs Gatorade bottle & small cup make.

Excellent advice, BPJ. Nothing like doing. Will also gain a far better appreciation for what distance is doable in a day, flat hiking v. hills, etc.

I know that I can do 8.8 miles/2400-foot down-and-up in about five hours on a 90-degree humid day. Or five miles on a flat canal path in a leisurely couple hours.

By the way, I highly recommend adding a hiking pole to the mix. A collapsible one that you can hook to the pack. Because of a bum knee, I'm partial these days to one with a cane-like handle. Here's one at REI's outlet for $22:

http://www.rei.com/product/831555/komperdell-walker-trekking-pole-single-2011-closeout

There's no substitute for carrying your stuff and using it. You'll learn a LOT :-)

When I cut down my backpacking load from 48# to 33# the world changed for me for the better.

Frequent practice with your stuff also reduces the mental overhead load - that dread of "having to- " set up camp, light the stove, boil the water, etc These are things that start out being a big deal when you do them the first time but fade to unnoticeable effort with familiarity.

I also strongly suggest a good hiking stick/trekking pole. Mine has saved me from falls many times over the years just having something to stick out there for balance.

If the pack fits and you like it, use it.
If the pack weights to much that is your fault !
What do you really need, do some research on distance
backpacking for ideas.
Get ride of the canteen cups or at least one of them
as advised above. Perhaps just use a 11oz. ( remember when it was
1pound) coffee can, a nalgene wrapped with a bit of duct tape fits
perfectly. With a coffee can you have a cup and boiler for half
the weight of any SS option. The can is so handy I would add one
regardless.
Drop the bandanas and towel, you have a fancy dog rag already.
Why the spare clothes, socks sure but why the rest?
A spare sweater for sure and windbreaker, perhaps a pr.
of cammy scrub bottoms if you want pants when you wash your
clothes but how often will you do that, every two weeks or longer?
There really is very little difference between BOB and long distance
backpacking. The big differences really aren't!

Externals are still the way to go if you are dealing with very heavy loads or odd shaped, unwieldy loads (90 pound Columbian Mammoth mandible, anyone?). Properly fitted internals excel in brushy or rocky environments, or any situation where balance is critical (climbing or scrambling). If I had just one pack, I decided long ago that it would be an internal frame.

I still like my very old, late '70's Kelty Tioga pack. Made in the USA, excellent frame, straps and waistbelt and metal hardware. Very light and very convenient to pack. I am going to use it in a week or two for a short backpacking trip.

You can find the old Kelty's on eBay often for pretty cheap. Usually someone that stashed it for decades and finally decides to sell it. I see almost pristine ones on there occasionally.
There are newer models that are also well made but not as well made as the old USA Kelty's from the 70's and 80's.