You can do negative chin ups.

Basically stand at the bottom of the bar, jump up and grip the bar. So now you are at the top of the chin up position (as if you've done a chinup.

Now slowly lower yourself down in 6 seconds.

Try to do at least 1 extra rep every day.

This is the best way to be able to do chinups if you train alone. However if you have a partner, do what Vivian says. Let your partner push you up for 12 reps.

Don't rely too much on the lat pulldown machine though.

Try weighing yourself at a specific time of the day. The best is in the morning, after you've brushed your teeth, done your business and taken a shower, wipe yourself down and weigh yourself stark naked.

Of course you should only do this in the privacy of your room, unless you live in a nudist colony.

Because he just sprained his ankle a few days ago, and it still hasn't recovered yet.

Hi Angelus, I've been following your training log since the beginning and just have a few things to say, I hope you don't take any of it the wrong way.

First of all congrats on the progress you have made, it shows that you have put in the effort and dedication in order to succeed. Bravo!

Pizzaboy is definitely spot on (when is he not?). The problem with your training is that you are doing too many unnecessary exercises - which leads to your sessions becoming too long. A session that lasts longer than 1 hour usually results in increased cortisol which is a catabolic hormone. In simple terms, it breaks down muscle. In Pizzaboy's case it's different, because olympic lifters spend a lot of time resting in between sets.

Here's what I suggest, stick to the original Rippetoe template, it is more than adequate for a beginner like you. What you can do is (and this is what I do) add in 1 or 2 assistance exercises. In my case, because I'm a football player, my assistance exercises consist of lunges, bulgarian split squats, pull-ups/chin-ups and a row variation. The lunges and bulgarian split squats work the legs and especially the adductors and hip flexors, pull-ups increase relative strength which can in turn lead to speed gains, and a row variation because I do a clean pull instead of pendlay row, and I have a sucky right shoulder due to a torn rotator cuff, hence the need for rows.

Notice that they are all free-weight exercises, machines have a very little role to play in a serious training program. I don't know your reason for doing leg extension, but get off the damn thing, it's pretty much useless unless you are a speed skater or someone who requires local muscle endurance in the quadriceps. Substitute those with a 'single leg exercise' instead.

Chest flyes and butterflies do almost nothing in terms of reducing chest fat. Spot reducing is a myth, just like how many people think that if they do 1000 situps a day they will have 6 packs soon, or how plenty of ladies do very light weights with thousands of repetitions thinking that it will burn fat. Wrong. Get rid of those.

If you do rows, you don't need to do pulldowns. In fact, try to stay away from the pulldowns. Your shoulders will thank you because before this you were doing 3 different chest exercises but only 1 row exercise (pulldowns do not round up the chest exercises). Sooner or later your shoulders will get injured. And yes, you should row before you curl.

If you are going to do assistance exercises, do it after you are done with the main exercises. So go squat, bench deadlift and then only do the other exercises. So in your case, you don't need many exercises, maybe add in 3 sets of lunges and curls on one day and 3 sets of lunges and decline tricep skullcrushers on another day. Maybe 1 or 2 abdominal exercises. Your sessions should last around 1 hour or so.

About reducing your waistline and all, there's only 1 way to go: Clean up your diet and do cardio.

Don't worry about the mistakes you made, learn from them and be better. Do ask away if you still have any doubts.