After reading a couple other training logs, I came to the conclusion that this is something I really need to do, both so I can look back on what I have done and to get advice from others. Thanks for taking the time to read!

So, a little bit of background info first. I'm a 16 year old male and I live in Washington and spend summers in austria. I'm around 6'0" 155 lbs. I am a type one diabetic (juvenile onset). This does not really interfere with my exercising though, just htought I'd mention.
I began competitive running this year and found I am quite good at it (considering it's first year ever). 3 miles X-country in 18 minutes. 1 mile in 5.25 (in track, I was doing 5 FLAT back in cross-country season in fall; rather depressing). That being said I feel i have good lower body strength, BUT, I defineately need to work on upper body strength. (For example, I probably bench 110-120 TOPS)

I've been doing a modified apk workout for the last 2 weeks consisting of
(3 or 4 reps)
-20 squats or 1-1.30 minute wall sit (with 24 extra lbs)
-15-20 reps of something or other with 12 lb dumbells
-20 situps/ russian twists (side situps)
-15 pushups
Afterward I go do some pullups on a tree outside and then climb up it once or twice

I really need some advice on improving pullups, I can do 5-7 starting with my arms at 90 degree angles(no pushoff from legs, but standing on them at start)

That Being Said, the training log beginsMonday 5/5:

Track Practice:
-5 sets of hill sprints (VERY steep hill,  maybe 100-120 meters) [beat the rest of team]
-Fast Paced (maybe 6 or 6.30 minute mile) 1.5 miles [had trouble keeping up with someone who i usually keep up with/beat by a little bit]
going on a run after hill sprints... is really hard

Strenth:
-Climbed the tree
-9-7-5-5-5 of the pullups starting @ 90 degrees.
-Also going to do the aforementioned "modified apk workout" tonight


Parkour:
-Tried to do some rolls. Especially ones to the left... Really need to improve on rolls overall. Any advice? It's really making me angry because a couple of weeks when i first tried rolls I could do them pretty well. AND... i know it's stupid. But i was on the school roof to get my hackey-sack... and.. i had to get off. So, I jumped off the 12-13 ft drop and rolled onto the grass. Not the most perfect roll I'm sure but i ended up on my feet and felt decent, minor pain subsided within a minute or two. Then, practicing on a 3 ft picnic table and jumping up and then rolling i hit my head into the ground once and it was rather painful. Now it seems I've completely lost the ability to roll, very frustrating. Realize how lucky i was jumping off the roof, if i tried it again i think i would really F myself up. Anyways, advice/references for learning rolls (other than ALOT more practice)? And YES, now I Do realize how stupid my actions were
-Played around on the aforementioned picnic table (it's in my yard). Did a couple vaults.. not really sure what kind, just the get over the table without dying kind i guess.
-Did a Kong vault over the picnic table. Have not been able to do them previously because the picnic table top is 3-4 ft wide and then there's the benches so i land right on the edge of top and then jump off. So i was doing that and trying to practice my footing.. and without me thinking about it I went over. Badass! lol.

Nutrition:
 -I ate lots of crappy food today, nothing really good. Trying to get a better handle on my Nutrion. Also important being that I'm a type one (juvenile onset) diabetic. Another note, my perceptions of "crappy food" may be different than yours, my family tends to eat very healthy. crappy food means a couple hot dogs (natural/organic/no nitrates) and lots of white pasta and too much ranch dip. Recommendations for good protein/complex carbohydrate meals or snacks?

Sorry this was so long, got carried away (too excited I guess). They'll be shorter in the future.
Aah, being single and actually getting into shape/doing something with life... Feels so good!!

OK, you're off to a good start, but you'll need help

Rolls: What kind of surface are you practicing rolls on? If you're just starting out, you should be working on a rug, a matt, or preferrably, grass.

Goals: Try to be more specific.
    I.E: Do workout quicker: Should be something more like: Finish complete workout in 40 minutes
          Really focus on getting down landing and roll more like: Do 30 landings with roll per day until so they'll be nearly perfect by end of month
          Practice handstand endurance more like: Sustain handstands for 20 seconds by end of month and perform 5 handstand push-ups

You get the idea. If not, "Focus on getting down landing" will be just that. You focussed, so mission accomplished, yes?

Good luck!

First of all, a couple quickies:
-Yes, I know it's dumb to jump off high places as a beginner (I wrote that) I got lucky and won't do it again
-I do not doubt that you are correct, but can you give some constructive criticism, what would be better than wallsits, crunches and pushups. Pullups are good though, correct?

GOALS:

• Assisted Handstand 90 seconds
• Free Handstand for 30 seconds
• Heel-walk * 500 Daily.
• Rolls. Each side 25 times (bare minimum) Daily
• 5 consecutive Handstand Pushups
• Break the habit of 2-foot Kong take-offs now, so i won't struggle with it later. (Begin practicing Split foot)
  
• Find a more steady fitness regime

No Track Practice Today (for me)
Strength:

• Lots of pullups/chinups. Don't have the numbers
• Heel-walk * 250 (To cure the shin  splints)
  
• Holding handstands (with wall for support). Longest was prob. 30 seconds. Also managed to do 2 by 2 for handstand pushups. Then did a couple single ones.

That was really it.. and I climbed the tree twice, and I'll probably do a little bit of wallsitting and some pushups. My lower back is pretty sore so I think I'm gonna scratch the situps, they always hurt my lower back.
Parkour:

• Kongs: 25-30. Made it over every time (picnic table)
• Lots of free handstands. New Record of like 8 seconds..
• Practiced some rolls, feeling better, still not many due to hip

Really got stretched out today too which felt nice.. And I never went to school with it being a half-day and me having a dentist's appointment in the morning. Fun day, but also got in some good practice and a little strength training.
Nutrition is really going great. Between eating healthy in the first place and now having motivation to eat even healthier I'm getting alot of good food. I can feel the difference in all sorts of aspects... However, I still need to sleep more, so the post cuts of here...

Long Day. Big League Track meet. We won the meet with 160 points, next team had like 100.
I ran the
400m-->58.8; 800m-->2:23; Also ran the 4*400m relay, don't know my time. Did lots of warmups/stretches/cooldowns all day long. Pretty decent workout, actually quite tired now. Minor Pain in shins, pretty major in hips
Didn't get anything else done, excited about tomorrow (no school) work on handstands/pullups/rolls
Nutrition:
B:Oatmeal
L:Cliff Bar, Pizza
D:On the way back from track... pretty much grease.
Didn't get enough water today. Probably only 4-6 cups.

Sorry, but I must disagree Steve.
once you can do 20 pushups, go to 20 elevated pushups, and then finally to 20 HSPU.
you can also wear weight vest and belts to your pushups, and that will make you stronger.

I am going off of a site that I have no reference for, I'm searching for it, but haven't found it yet.
Also if you totally kill your arms and chest some pushups would result in strength training, but possibly overtraining so be careful.

elevate more until you can do HSPU's

Hmmh. the argument gets a little over my head. Doing pushups on a larger decline is a good idea thou. Today was  pretty easy. Got my first split-foot kong over the picnic table.
Practiced
-rolls
-Kongs (split foot)
-balance
Did 10-5-8-5 of pullups  couple of pushups, and climbed a tree. Also went on a long hike, lots of balance work on the way down jumping down a field of moving rocks...

Sun 5/11
Six sets of:
5 pullups
10 pushups

Practiced frontflips on trampoline... STILL too scared to do a backflip totally planning on doing one...  I guess I just need to go find a good spotter... That was mostly it.. had other stuff to do
...How am i supposed to remember my diet???

Mon 5/12

10 sets of:
5 pullups
10 pushups on a 1ft decline...(news below)
Climbed the tree as well(once).

Hate to inform, but it turns out I've been cheating a bit on pushups. I've been doing them with too wide of hand placement... that's why i can do 20 decline and only 1 good HSPU's...Realized I need to get alot more serious about my training if I'm going anywhere... especially need to be self motivated when track starts. Doing the pushups RIGHT from now on.

Track:
5 hill runs (the usual one...) roughly 100m
2* 350m. I really died on the second 350 because i went all out on the hill runs and the previous 350m... I bearly managed to make up for it at the end and catch up to the middle of the group...

Injuries:
My hip hurts... alot... Rolls hurt because of it. Can't even do a kong of any sort over the picnic table because it's too tight.
Shin Splints are ok... still shin splints and all, not major pain, I'm really giving them a chance to heal after track ends this friday... Practice at 7 am... which is d**n early when you are my age..
and, to re-itterate, I need to STOP SLACKING... and actually get somewhere.. K, that's all for now.

Diet has still been ok, extremely healthy compared to the "american standards". Slight improvement over my past diet.
That being said I'm going to go stretch, do some handstands and maybe try a couple vaults/rolls

EDIT: Last time, when i commented my abs hurt after 60-100 rolls to each side... it turns out they really hurt... Like to the point of me not wanting to move period... took extra hour to get to sleep. so my question. Is that just the body getting used to new movement or did i do something wrong? Btw, its was slightly sore the next day(bearly), and fine the day after. Thanks