To answer a few ques: I'll be 36 in less than two months, been training since I was 13, so almost 23 years.
I've trained primarily for limit strength the last 10 yrs, only doing bodybuilding training the last year or so due to an accumulation of injuries including 4 herniated discs, torn both pecs, rotator tears, etc.
I train with weights only on Mon/Wed/Fri.
Monday: Heavy Chest/Rowing-midback/Tris-very heavy, low reps
Wed: Posterior chain/traps/weak points
Fri: Light chest, Pulldowns or chins/shoulders/bis-Lactate workout
Note that I do little to no leg work. Years of squatting left my legs light-years ahead of my upper body. No playing catch up. Also note little to no direct arm work. I'm an "arm guy", meaning my arms and shoulders grow out of proportion to my chest and back.
I do abs/calves/neck/forearms on an "as needed" basis, or when I can fit them in.
On Mon I do 40+ min steady state low intensity cardio.
On Wed I do HIIT for up to 20 min on elliptical machine.
ON Friday I do 30+ min moderate intensity cardio.
I also fit in additional cardio sessions when I have time on Tues/Thurs/Sat and or Sun. I avg 4-5 cardio sessions per week.
My best lifts:
445 bench, 620 squat and 580 deadlift (hate deadlifts)
Currently can only do 400 bench, 500+ squat, 535 deadlift, (these are without support gear). I know this as I just did a PL comp without training, while dieting just for the hell of it.