i am totally new to all this
im not really sure what to put in my log so i guess i will look through some of the more experienced peopoles logs just 2 get an idea

ok so far
i have done
5sets of pushups
     the first 4 were of 20
     and the last one i maxed out(27)
2 sets of calf raises
     40 each
and only one set of situps
     50 situps

i dont have a pullup bar so i cant try any pullups
but once it stops raining i will be able to go up to a playground and start those

my left knee still hurts after landing on it again in volleyball
so i cant do any leg exercises

not too bad for my first time

This is not a bad start. And don't worry about the APK warmup being a challenge. It is for most people. You will work up to it with consistent practice over time. If you're comparing yourself to people like Demon and Steve, that's silly. They're insane beasts, kind of superhuman. The rest of us mortals plug along more along the lines of regular folks who like to work out a lot.

Here's what I would suggest you work on:

Pushups
Squats and lunges (standing lunges and walking lunges)
V-sits, hollows and hollow rocks, and L-sits (situps aren't terribly useful; use these instead)
Wrist conditioning (there is a thread somewhere; Steve's rice bucket idea is a good one)
Box jumps
Pullup progression: negatives, body rows, hanging, chins
Running
Roll drills
Landing drills
Precision drills

As to how to do all these things, search for threads, and find a lot of the exercise descriptions on the APK main page under "Fitness." Honestly, if you use all the exercises on that page like a "buffet" and pick and choose some from them every day you will be conditioning well, although not in a very structured/systematic way.

Even better: do as much of the WOD as you can, every day. Even if it's just part of the warmup. Eventually you WILL get better, I promise. It doesn't happen overnight, but it does happen. 1 + 1 + 1 + 1... a million times still equals a million.

The most effective way to train is to do so in a structured way. The WOD creates this structure for you. It is up to you to scale/modify it to your fitness/ability level. Over time your skills will improve and you will be able to do more and more.

Alternatively, read Steve's article here and structure your own system based on your needs. As you will see in the first paragraph, the first thing you need to set up a workout routine is GOALS. And no, "To be better at parkour" is not a goal. Goals should be measurable and should have deadlines, for instance: "To be able to do one pullup by my birthday," or "To be able to run a mile in less than 10 minutes by the end of the summer."

So once you set up some goals, we will be better able to help you with your training program.

Good luck!

ok
i am totally not in the mood to do anything today
so all i did was 3 sets of 40 calf raises
i like those because i can do them anywhere
i did one set at the busstop
another set in the bathroom
and my 3rd set while watching tv

haha good advice [+1]
i read the 101 ways to train and i printed those out they were so good
i use a lot of those now
so i am going to try to work some more simple exercises into my daily routine

Well weather can be a burden sometimes. But Kudos for sticking to the promise you made to yourself. We ended up training in the rain this afternoon and it seemed like the more we complained, the harder it started raining. Training in the freezing cold is the same as training in any other undesirable conditions; you'll be prepared for anything mother nature throws in your direction.

Also, if you want some more tutorials I'd recommend Ozzi's tutorials. Here's his Kong/landing tutorials: http://www.americanparkour.com/smf/index.php?topic=7779.0
You can never have too many different angles of teaching. Find what works best for YOU and go for it. The key is finding your individual niche.