Pre-Surgery Training

Now that my race is over and I have 9 days until my next and final surgery, I'm focusing on strength to build some muscle!!!  (I was also working on this before I started training for my 1/2 marathon)  Seeing as I don't have too much time I'm using heavier weight and fewer repetitions to really focus on hypertrophy (increase in muscle fiber size).  After surgery, and during the 4-6 weeks that I wont' be able to do much, my muscles will, sadly, atrophy because that's how the human body works.  So, if I can build up muscle now, when it atrophies slightly, I will lose some of what I gaining now but hopefully not all of it!  Here is my current lifting program in case you're interested:

Monday - LEGS
4-5 sets
6-10 Deadlifts (Currently, I'm warming up with the 45lb bar, then I add about 10lbs each set)

Deadlifts, Goblet Squats, Lunge Jumps

3 sets:
10 split squats/leg w/12.5lb dumbbells or 25lb barbell
10 leg press with 90-120lbs
10 Plie squats with 20lb dumbbell

3 sets:
10 front squats with 25lb dumbell or heavier
15-20 stability ball hamstring curls (I do higher reps of these because this is a stabilization endurance exercise)

Tuesday - BACK AND BICEPS
3 sets:
10 wide grip lat pull down
10 seated row
10 assisted pull ups or pull ups (can't do these yet)

3 sets:
10 close grip/reverse grip lat pull down
10 face pulls
10 barbell bicep curls

Wednesday - TOTAL BODY (OR REST DAY)
4 sets:
1/4 mile sprint
16 commandos (8/arm)
8 burpees
10 Overhead press
30 mountain climbers

Forearm plank

Thursday - CHEST AND TRICEPS
3 sets:
10 push ups (in whatever way you can - wall, bar, modified, military, etc.)
10 incline chest press
10 incline chest fly

3 sets:
10 close grip chest press
10 skull crushers

Friday - LEGS
4-5 sets:
Deadlift (same as monday)

3 sets:
10 Lunges/leg
10 goblet squats with kettle bell or dumbbell
10 lateral lunges/leg

3 sets:
10 seated leg curl
10 seated leg abductions
20 calf raises

Saturday - Run/Walk
Go for whatever distance run or walk you feel like!!!  No specific time, no specific distance, just whatever you feel like!! :)

Sunday - REST DAY

I hope this will help give you an idea of what a strength training routine looks like.  In case you're wondering, I don't really focus specifically on shoulders, partly because you use your shoulders for almost every upper body exercise and also because, due to my surgery, I lost some of my ROM and posture on my left side so I do not want to do any overhead heavy lifting without correct form because this could lead to injury!