The challenge we face is that we all set suspension for our personal size/riding style/ suspension setup. To get mine set up for me, I rode the same 1 mile stretch of medium-bumpy road back and forth many, many times. I started with all damping turned all the way out to nothing on the front, wrapped a zip tie around the fork just above the seal level to measure how much compression I was getting, and made several runs adjusting one setting at a time. First, preload until I confidently trended away from potential bottoming-out on hard braking or on large bumps. Second, rebound damping to smooth out the pogo stick effect while at highway and at city street speeds. Lastly, compression damping to finish the tuning rough-tune front end setup.
Rear setup.... are you running the stock shock?
Everyone seems to have their own method. I hope that helps you a bit.
I see you have a 2008. When was the fork oil last changed? Before you start the setup process, you may want to do a fork oil flush and change.
worldbound4now