Also, take the plugs out of the engine and leave them out over night. That way any excess fuel in the cylinders will evaporate and give you dry cylinders when you put your new plugs in. The best way I've found to start my bike is to leave the choke off initially, start cranking the engine with no throttle, and gradually turn the choke on until the bike starts. Less chance of flooding this way.

dunno if itll help, but i had what sounds like the same problem myself ages ago...
was toodling down the road, hit a bump, and all of a sudden it just died...
got it over to the side of the road, tryed firing her up but all i got was an irregular firing noise/popping banging ffrom the pipes and little blue flames-

long story short, the plug from the CDI was mega loose. re-fitted and she started up first time.
worth a check maybe?

Well............ she started after a spark plug change . Thanks to all

She's not idling properly though due to the throttle cables. When i close the throttle tube by hand she idles ok but as soon as i let go the revs go to 3k.

I know i have to fiddle around with the throttle cable but could it be anything else like the throttle tube causing this? Also near the handlebar i can only adjust the push cable but i cant adjust the pull cable, is that right?

Sounds indeed like one of your cables could be too tight. Checking the throttle tube is easy enough. In fact, it might be a good idea to whip the plastic surround off next to the twist grip that houses the cables and see what they are doing while you're operating the throttle. After you back the throttle off to make it idle once you let go and the revs go up to 3k with the surround off you should be able to see what the cables are up to and if one's too tight and causing the throttle to stay open at 3k. I dunno whether you can adjust both cables throttle side or one or what as I always set mine under the tank no matter what the bike (give em a good smothering of grease too while I'm at it) although the VFR seems a pain without taking the carbs off or at least dislodging em. Also I am pretty sure there's no metal bracing where the push/pull cable ends sit in the throttle assembly so it's metal into plastic meaning it's probs a good idea to make sure they're not over tight.

Glad ya got her going though, matey!!

Thanks, i'll give that a go