not an expert my any means but youre programme looks terribly light on cardio?

I lost a good chunk of weight with running.

I hate cardio in the gym as unless there's something good on tv its really boring and all you think about is 'the wall' and how you need to do some proper excercise.

how long is your 1500 metres taking on rowing?

Have you looked in the mirror and do you not feel leaner and meaner?
or are you just looking at the scales?

as ive lost 5kg and am definately fatter since I've virtually stopped running and weights...

i shall be starting again very shortly though (well in about an hours time I should think! lol)