I tend to work on my upper body with pull ups, chin ups and push ups. sometimes with attached load. (i.e I'll do them in full fighting order for extra strength training and sometimes just naturally for maximum range of motion)

I cycle and run for my cardio, running sometimes again with a load on my body to make harder. Distance all depends on the terrain and what/if I have a load on or not.

Swimming down sometimes. Above and under water. In and out of clothes. Once again, number of laps varies depending on the situation in terms of stoke being used, clothes on/off and above or below the surface.

My goal isnt to get HUGE like a bodybuilder, but just to be in a state of high general fitness and have above average upper body strength.

Now and then, some Parkour or Free running for both Cardio and balance/agility.

Any recommendations? Exercises, supplements, etc? Whats your general routine and your training goals?

I begin with 15 minute cardio to warm up, then I go work on some upper body using some free weights, at least 3 sets of 10 on each arm, then I go do my core, at least 3 sets of 10 on a back extender and an ab master. By this point my lower body's recovered enough that I can do at least 5 sets on 10 on various machines, including a leg press. I cycle through this 3 times except for the final time I don't work on the lower body. Instead I do 45 minutes on the treadmill. Then I push the on button in the steam room, rinse the sweat off of me, sit in the steam room for a couple minutes, shower off and go home.