Yeah dude, have a go yourself. I used the sportrider settings for my original forks and it was an improvement. I then used their suggestions for ZX12 setup (after i swapped the forks), but they were still rough as when I first installed them. I emailed a local suspension shop and they sent a spec sheet of how they would rebuild my forks and why. Using their reasons why I made some anjustments and now they're heaps better.
Do some research and work out which adjuster does what. Record your settings and then make some adjustments. Don't adjust it all at once - make a change, go for a ride, make another change, etc.
Once you find an overall setting you like go back to your original recorded settings and see what the difference is back to back
This is what I do anyway. If you are roughly the same weight as a Jap test rider, i.e. 70 kg dripping wet then you can dial in the sussies to you. If you pull a few extra lbs the 180 then you may need to get your shocks reworked to handling your pudding.
TBH its not so complimacated. Both shocks have bound and rebound (compression and extension) Compression is when the shock is on its way up and is compressing and getting smaller, and obvioulsy extension is the reverse.
On most shockers you have a hard and soft setting. HArd lets less oil through the shims and holes, firming up the reaction. Slow lets more oil through softening up the movement.
Still with me?
If you crash over every little bump and hole in the road your compression/bound is too firm. If the bike is diving to the bump stops on the brakes then your rebound/extension is to soft.
Play with the settings after noting down you stock/original settings and see what difference it makes.
I made all ny settings super soft and went for a ride. Then went super hard and rode out again so I could compare the riding feedback.
Small adjustment make small changes so from a setting you are happy with one or two clicks can make a difference.
There is also some good info in your bikes manual, in the file vault.