Thought I might as well start this off, following Richy starting the ball rolling.

My goal is to get to 16st 13 lbs. My weight last Satruday was 19st 10lbs.
So that will be a loss of 2st 11lbs. This of course will be effected by my weight on Saturday when I get weighed. I think its going to be tough. I want to do as best as I possibly can before I go on holiday at the end of July. I will have a couple of weeks after this is finished to fill up.

Improving last time out
I plan to improve my last 12 week performance in a number of ways.
Drink 5L of water on Saturday and Sunday too. I neglected my water intake a little bit over the weekend, will rectify that this time around.
I already have at least 1 planned night out (someones birthday). I will however be more strict on any unplanned slip ups, I had something like 2 in Mr MS.
Post more of my diet. Although I am very sure my calorie intake was good in Mr MS, I plan to give more focus to the macronutrient split. I did have it around about, but need to look at it a bit more going forward. Hopefully I can get some feedback about my diet, and improve it from a nutritional and macronutrient level.
I also plan to be a bit more daring in the Kitchen.

Improve my effort / form in the gym. I think my dodgy arm was effecting some exercises and may have been a bit "in my head". With my Physio appointment on Friday, I hope to get that resolved, or get some exercises to do. That coupled with the visit of the man himself, should give me some more confidence/direction in the gym.

Programme

My MMS workout finished like this.

Leg Press 202.5kg x 11
Calf Raise 90kg x 7
Leg Extension 62.5kg x 5
Flat Dumbell Chest Press 16kg x 9
Assisted Chins (instead of Lat pulldown, palms facing out).
Bicep Curl 10kg x 6
Dip 75kg x 5
Crunches x 10 thanks to the Matt or Richys link
Back Extension 85kg x 11

I am going to stick with it, with the lack of being able to do the gym rat routine.
Will be doing my rehab for my shoulder at home, and hopefully be able to add lateral raises/shoulder presses in around 3 weeks. So it will change.

I wanted to swop the lat pulldown for an assisted pull up, sensibleor stupid?

Measurements

Neck 43.75 cm / 17.12 inches
Chest/Back 119 cm/ 46.85 inches
Upper Arms flexed 38 cm / 14.96 inches
Upper Arms relaxed 35 cm / 13.77 inches
Forearms 32 cm /12.59 inches
Waist 121 cm/ 47.63 inches
Thighs 71 cm /27.95 inches
Calves 45 cm /17.71 inches

Will add starting weight in morning after 1st workout. Hope its around 19 st 10 or below :-S

Calorie Cycle

Same as last time out, 2000-1700.

Pictures
Currently thinking I will start with the end of Mr MS 08 pictures as these wouldnt have changed. Will add this over the weekend too.