I agree with you, I think I'm overdoing it too.

My cardio on the off days consists of running around my gyms indoor track 4 times, up and down the stairs as fast as I can 3 times (up/down x3). The 4 laps equal about 1/8th a mile. I do it pretty much until I can't. Equals about 20-30 minutes cardio.

As for my full body routine, CowPimps example (I liked it)

Workout A:
Back Squats (Quad-dominant)
Seated Cable Rows (Horizontal pull)
DB Bench Press (Horizontal push)
Glute Ham Raises (Hamstring-dominant)
Wide Grip Pullups (Vertical pull)
Standing Military Press (Veritcal push)

Workout B:
Deadlifts (Hamstring-dominant)
Close Grip Chinups (Vertical pull)
Seated DB Arnold Press (Vertical push)
Bulgarian Squats (Quad-dominant)
Bent Rows (Horizontal pull)
Close Grip Bench Press (Horizontal push)

This is done Mon/Wed/Fri - alternating between Workout A and B.

I did look at the DFHT thread, and it looks good. I was in a rush and have work in a bit so I'll read mroe of it tomorrow.