Latest workout

Ok, so I have not updated in a while. Started a new job in March and have really let things go since then. I hit some hard workouts for about 8 months last year. Was going back to House of Pain in Longview and was slowly working deadlifts back over 400lbs., and benching 250lbs. And had even done a diet for 4 months and went from 250 to 220 at the end of August last year. Flash forward till 3 weeks ago. I had essentially laid off working out. And gained all the weight back. I was unemployed which would have been a fantastic opportunity to get in shape but, I didn't.... Was just too depressed. I had to move some one in back in January and I herniated a disc in my back. Which I started having treatments for about 5 weeks ago. I was told I had to drop some wait. I do P90x for about 6 weeks last year. in October into November. And made some fantastic progress. I suspect I had dropped about 2-3% bf in 6 weeks. That being said I pushed probably WAY too hard. Flash Forward and my back doctor has told me to drop some weight and get back in shape. My biggest workout issues over the years has been consistent workouts. I have had times where I have gotten my bf into 10% range. And worked out for 2-3 years straight. So I devised my own workout plan taking various exercises and pulling them together for a 7 day a week plan. I have got the bowflex together and a list of bodyweight exercises. 3 days a week is a bowflex workout combined with a bodyweight complex workout warmup. 4 days a week is a bodyweight exercises marathon that I don't really put a time limit on but, I try to get it done in 30 minutes. In 3 weeks I have noticed considerable improvements in Leg shape, chest and shoulders. I have also noticed some slight improvement in the way my shirts fit around my gut. So some bodyfat has come off. Now, I know I need a strong diet like a low carb diet. However, I am not going there yet. I would like to get further into this workout. I have started drinking considerable amounts of water now. And have cut out alot of sweets. Below is a breakdown of the workouts:

3 Days a week

Bowflex workout
Chest Press
Shoulder Overhead Seated Press
Standing Curls
High Pulley Rows
Low Pulley Rows
Leg Extensions
Laterial Cable Raises

I do a rest pause technique. example: chest press - 20-25 reps wait 20 secs do
10-12 reps wait 10 secs 6 reps wait 5 secs 3 reps.
I do this on all bowflex movements. I do two variation of curls.
Standing High Pulley curls next to the side with a flexing type curl like a pose.
The other is a standing in front of the low pulleys (low being the ones used for chest and shoulder seated press) and do curls there. Again using the same rest pause technique. So I get about 200-300 reps

4 Days a week is a bodyweight only workout. Because I have been cleared for light weights but, I will forego them for quite some time. Makes me nervous knowing and feeling there is a back injury.

Bodyweight Complex Warmups
I do a pushup complex that is 2-4 reps per movement with each movement moving in to another pushup movement. 3 way pushups 2 reps into regular pushups 2 reps into military pushups 2 reps into decline pushups 2 reps into wide pushups 2 reps into fly pushups 2 reps. I might go as many as 4 reps here but, it depends on my joints.

Then I do a leg/glute complex warmup. Same theory but, I do 5 reps per.
Lunges into bodyweight squats into 80 20 squats into runner stance squats into multi directional lunges into
speed skater squats. These complexes are allowing me to warmup up my joints and get some heartrate up a bit.

Now the actual workout. Again the rest pause theory.

Pushups
Plank into Pushups
Military Pushups
Wide Pushups
Fly Pushups
Incline Pushups
One leg over the other pushup
Lunges
Bodyweight Squats
Multidirectional Lunges
80 20 squats
speed skater squats
runner stance squats

I do whatever rep scheme I feel like doing. Some days I literally do maybe 3 reps on the first set and do 1 rep and 1 rep on each of the following rest pause sets. Some days I might hit 20 reps and do 10 and d0 5.

I do not put limits up or down and lot depends on how much I think my joints can take. Im still pretty heavy so I'm getting a serious pump out of even low rep pushups.