As you weigh in at almost the perfect figure I would start at setting the rear shock(there aren't any more shocks to set on the r1200r;-)) to the settings discribed in the manual(even if you haven't touched the suspension at all check if they are set like manual suggests). Then you can decide to up the preload a bit as I find the shock to be kinda soft(but I like the suspension firm on my bikes). Then adjust rebound damping accordingly(also see manual).
If you wanna do it all right though you must set the preload by measuring the sag of the rear shock(as the front isn't adjustable there's not mutch point in checking that) and then adjust the pre load accordingly. If this is done you then start making adjustments to the rebound damping.
Here a link on how to set the sag on your shock:
You do need a hand though to measure things.