Hey Royal, welcome to DV~!

To answer your first two questions...

1) I have terrible dream recall. I remember about 1 or 2 dreams an week.. I have a dream journal that is currently empty since i just got it is there any other exercises to increase my recall?

There's many different things you can do, including autosuggestion, using the MILD technique, and simply laying still in bed after waking, just relaxing and trying to see if you can recall anything. Staying relaxed (and preferably with your eyes closed) helps your mind remain in sleep mode and can aid in remembering dreams. Sometimes I remember pieces of dreams I had the previous night when going to bed the next night.

2) I usually dream in 3rd person. How am I suppose to do reality checks if I have no arms. >...> Also I can only think not actually say something to the people see. Is there a way to get me to dream in 1st person?

Reality checks, in most cases, will not cause lucidity. It's that small feeling of "wait, this can't be right... I don't know how I got here, or why I don't have a body. I might be dreaming..." that tells you if you're asleep or not. Once you become aware (a key cause of lucidity) in a dream where you're in third person, you'll know immediately that you're dreaming simply because you can't see your arms, legs, or whatever. That in itself can function as a reality check. Once you do this, focus on creating a dream body for yourself. Imagine yourself holding your arm out in front of you, feel the slightly wait of gravity as you do so, and imagine all the sensations of movement. It will help you create a dream body and make it your own.

Unfortunately I'm not big on MP3s, so I can't help much there.

If you have any questions, feel free to send me a PM or post here! Also, be sure to check out Dreamviews' BRAND NEW FAQ page; it has a lot of information to help you get started.