I'm back into working out again after a long hiatus. I'm 28, was 205 when I started and now 3 months later am down to 180. Weight loss is starting to slow down. Main goal is to continue to lose some weight until I get to about 165 - 170. Then will change diet and routine for more muscle gain. Here's my current routine. I plan on continuing a full body workout for another 3 months before switching to a split routine. I'm trying to be able to do 100+ pushups which is why it's kind of pushup heavy (long story, friendly competition with uncle), will eventually do dumbell presses (workout by myself and feel more comfortable w/dumbell over barbell)

I do this 3 x week and throw in a 4 mile run on an off day once a week

5 minute warmup on punching bag

1 warmup set of deadlifts

alternate sets of incline pushups (feet elevated, slow and good form using perfect pushup) and deadlifts. Pushup sets of 20, 14, 14; deadlifts sets of 15, 12, 12

alternate sets of bent over rows and wide grip pushups
bent over rows sets of 12, 10, 10 on each

alternate sets of overhead press and curls
sets of 10, 10, 10

5 minutes on punching bag

finish off with a 2 mile run at 10min miles

Any suggestions?? Things still seem to be progressing, albeit a little slower than when I started.

Do 3 sets on the punching bag

Why no squats?

I love squats! Unfortunately I don't have a squat rack. I work out at home in my basement. I have a weight bench, free weights, curl bar, and punching bag. I may add lunges to the mix though, now that I look at it I am real light on the legs.

IF you don't have a squat rack don't let that stop you working the legs. The solution?

Squat jumps! I'm a huge fan of them, they build up the strength and power in your legs remarkably, hill sprints are great as well. Either of them will really work your legs.

power clean your bar and do front squats

Yup-power clean your bar and do front squats. Power snatch and do over head squats. Do hack squats. Suitcase deadlifts. Power clean+overhead press, place bar on back and do lunges.