This new routine I plan on starting next week is very similar to what I did the time before the one I'm doing. The goal is to target type I muscle fiber type to target my long endurance abilities, plus gain some strength in the process. All about 4 working sets of 15-20 reps. Probably around 70% of strength. Also cutting down a little on calories. Everything is to be done fast (or should I go slow for endurance?) but in good form. Here it is:
Do a minute or two of the stationary bike for blood circulation in legs.
Speed crunches (30-40 reps)
Leg lifts on bench
Alright, let me have it with your opinions and facts, I've posted this to hear from you guys because I have plenty of respect for the members of this site.