Ok I figured out how to do the backup but how can I download the file to my hard drive? When I click on the link it got to a page not found because my http access is off.

ftp or scp

I see those option but don't really know how to use them, anyone able to expand on this?

hmm well connect via ftp into the account with the fill backup in and just download it to your computer.

if you want i can help you just add me on msn, support{at}toasthosts.com