It's really so dependant on your feel of the bike and weight though that it all really doesn't give you anything but a starting point. Just make sure to set the sag before you do anything. There's tons of articles on how to do that.
I have tried these settings b4 and there no good for scottish roads, its an american set up for there roads and did not work well on the scottish roads.
cheers anyway, i need a british test and set up.