Your Form is Shit
It’s really cool that you can swing that barbell over your head like Tarzan in a steroid-induced rage, but that’s really not the best way to work out. Going for speed reps or moving super-slow so you can really “feel the burn” probably isn’t the best method either.
The big problem here is that I can’t tell you the proper form for every single exercise you’re going do to. I can tell you not to lift with your back and not to thrust those dumbbells over your head while standing on one leg, but you probably stopped doing that a long time ago anyway.
So here’s what I can tell you. You need to learn proper form. There are a few different ways to do that – all of which are free or relatively cost-effective.
The first option is to go to the gym with a buddy who knows what the hell he’s doing. If you can’t do that, try making a friend at the gym who does similar exercises. It might seem weird, but asking another dude “Hey, what’s the proper form here?” will likely result in an effective two-minute primer that will decrease your chance of injury and improve your chance of real gains.
The last option is to get yourself a personal trainer. Even if you can’t pay for a ton of sessions, one or two can help you get the form right for all of the exercises in your routine.
It’s money well spent since a lot more of your cash will likely go right into the doctor’s pocket if you keep working out like a god damn monkey.