Monday, weight training, mostly incline bench, shoulder work. Lots of core work between sets. 100 or so pushups, a long brisk walk.
Tuesday, 100 pullups in sets of 10. 4.5 mile run at a 7:20 pace.
Wednesday, 6 mile run at a 7:30 minute a mile pace.
Thursday, 5 mile run at a 7:15 minute a mile pace, 220 pushups, in sets of 30, varying between narrow and wider grip per set.
Yesterday, 6.2 mile run at a 7:30 minute a mile pace. 30 pullups (in sets of 10), 30 chinups (in sets of 10), core / abs work.
Today, weight training - shoulder press, various rows, 50 parallel bar dips in sets of ten, core work between each set.
Tomorrow, 12 to 14 mile run at a 7:45 minute a mile pace.
When I do pullups, I go all the way down and all the way up, no half assed ones. Same with pushups, I go deep. I get an average of 100,000 to 150,000 steps in a week, every week. Been running and strength training my entire adult life and I am about to turn 43. Still rocking abs, pecs, and a vo2 max of around 57 or so. I don't squat anymore as I can't recover enough with all my running I do. I no longer dead lift since my back was broken in 2016, though I keep my back strong with all the rows and pullups.