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Anonymous
Fast lifts aren't bad, as long as you aren't jerking them around. Fast and smooth can be just as good as slow and smooth; also try to make sure you are going through the entire range of motion for the exercise. But I don't think you are using enough weight (unless those reps get into the hundreds) to really make a difference in your strength.
Your cardio work is fine, but you really need to look into other strength building activities. Low cost ones are squats, lunges (both without weight), box jumps, pushups, pullups, situps (I like to use a ball, about $10 to $15), dips, etc. Sandbags make an excellent, low cost weight replacement. There are a ton of workouts you can do with them.
You can find some other good, low cost workout stuff at crossfit.com. Just don't buy into the religous factor of it and get sucked into their cult. They have some decent videos on their site to explain some exercises. Check out the Kipping pullups if you can't do a regular pullup.
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