I'm assuming the 3 day workout would just be the first of the 3 workouts you posted, would that be in a row, or with a break between each day than a rest on weekend? Like I said, I have access to a very nice facility less than half a mile away in my neighborhood so commitment to going is no problem. However, I am not familiar with all the lift types/names/machines so should I just look on the internet for pictures of machines?
As I said above, the program I recommend for you is called "Starting Strength" or "Rippetoe's." It's a 3x5 work sets routine (+ warmups). You do it on 3 nonconsecutive days, for example, monday wednesday, friday. Doesn't have to be those days specifically just any 3 days which are not touching each other. Nearly ALL questions you may have can be answered by reviewing this website:
Starting Strength Wiki. To reiterate it's:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Press
5x3 Power cleans
Workouts A and B alternate on 3 non-consecutive days per week.
Along with the SS routine, and a excel spreadsheet to calculate the weights you should lift, there are three other similar novice programs on this specific page:
The Starting Strength Novice/Beginner Programs - Starting Strength Wiki.
I recommend sticking powercleans in the routine somewhere since you are an athlete and they are good for speed/vertical jump/explosiveness. Regardless of which you choose, make sure you warm up every time you lift. For you, that probably means doing 1-2 sets with the bar, then increasing the weight by about 10-20 pounds until you get to your work sets.
Ideally, you should have a coach (or other knowledgeable person) who knows what they are doing show you how to do the lifts (even if its for 1-2 sessions). Don't get hurt doing things incorrectly. It may, however, be very difficult for you to find such a person. In that case, that site I linked to has instructional videos for all of the lifts in the program, found here specifically:
Video - Starting Strength Wiki. You should watch the videos regardless of whether you find someone to coach you. If anything someone tells you significantly differs from something you see in those videos, that individual is probably wrong and/or full of shit. Just because someone is a coach/trainer, doesn't necessarily mean they know what the hell they are talking about, especially at a commercial gym.
Additionally, if you can somehow video your lifts and then post them here, we can comment and help you improve your form.
IN REVIEW:
>Where can I found out exactly what the named lifts are? [Machines at my Athletic-Club aren't titled]
>What days of the week should the 3 workouts be done?
>Since i'm doing 3, what days should speed/agility be done? [I'm not going to do a full speed routine, just some basics to make sure I don't lose anything. Plan on eating more those days to catch up with cal-loss]
>At what point is starting a p90x/insanity routine feasible? I am really trying to get not only into top shape on the inside but I would also like to improve aesthetics greatly, to a typical post-p90x look
1. Answered this above, you won't need any machines for the workouts we are discussing, just a barbell, a squat rack of some sort, and a bench (and possibly a bar you can do pullups from).
2. Answered this above, basically any three days of the week that aren't directly following each other. M/W/F, T/TH/Sat, Sun/Tues/Thurs, anything like this.
3. You have a few choices for the speed/agility. You can either do it A) in the morning before you do your weights, B) on your off days, C) on Saturday (assuming you're working out M/W/F), or D) some combination thereof. Basically, you want to do it so that it'll negatively effect your workouts the least (or none at all ideally). You may have to experiment a bit with this. Don't make too many decisions based on weeks 1-2 that you do the weights, because you're probably initially going to be sore as shit all day every day for the first two weeks until you adapt.
4. No F-ing p90x!! I told you before, the only way to "look better aesthetically" as you keep saying is to lose fat or to gain muscle. P90x is essentially a fat loss/cardio/body weight routine marketed mainly for men. You're doing shit like pushups, pullups, burpees, etc. What do you think will build up your chest more? Doing some pushups and some jumping jacks or benching 150 (or whatever) for 3 sets of 5, twice a week? The only people who are going to even gain muscle off that program, or programs like that, are probably completely untrained individuals (or recovering from surgery/an injury), in which case they can probably put on muscle from cycling a bike or doing almost anything. It's mostly oriented toward fat loss. As we already discussed, you don't need to lose fat at this time. Doing the SS routine and adding several inches to your chest/arms/legs will make you look better aesthetically.
But does overeating in terms of calories damage the routine? I feel like I may be in situations where I reach the calorie intake but not the protein intake, in this case is it ok to just hit some protein powder to fill the protein need for that day?
It's most important to get in the 3k calories. You don't
need exactly 2x bodyweight grams of protein to grow, but the more you can eat, the better, and the more you'll probably grow. Protein powder is absolutely fine, just don't rely exclusively on protein powder to get in your daily intake. Eat meat. Don't worry too much about becoming an expert on nutrition right off the bat. It's more important to stick to general concepts and principles and you can learn the nitty gritty details over time.
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