RE: Gym equipment
I would advice taking a look at some of the routines on here, as your starting out you will experience good gains for the first few months the so-called honeymoon period. I'm afraid if you want extra strength and size you will have to look at using some wieghts machines and/or free wieghts. As your not very experienced yet just start of on light weights and get your form sorted and progress from there.
Onto the cardio, I have been told by my old man (who used to test the fitness of infantry) that 3 times a week is a good level of cardio intensity to improve your fitness, although I'm on no way an expert in cardio, I wouldnt of thought you would be able to do much more than that if you've just started out. Just try to mix up the machines and get a good variation of cardio exercises. On a cardio day I used to do 10mins on the running machine, 10mins on the rowing and 12mins on the bike. There was alot more to my cardio in terms of varying speeds, inclines and therefore intensities but that gives you a basic idea.
I would have thought tho at your wieght, you wouldnt have a great deal of fat on you and could benifit from putting on a bit of mass as well as the fitness side of things.
Good luck tho
The pain may come over you, but don't let it overcome you.