How do i adjust my carb for my honda crf 70 its either

Sounds like it is running far too rich. Verify proper spark, verify that the float bowl is not overflowing (replace the float and/or the needle & seat if necessary), and adjust the idle mixture screw clockwise to make the idle mixture more lean. (Many tutorials on carburetor adjustment on Youtube.)

If adjuster screw is towards the front half of the carb, clockwise = lean, anti-clockwise = rich. If screw is towards back half of carb, clockwise = rich, anti-clockwise = lean. Make small adjustments. If you can't get good results then change pilot jet.

Check your pilot jet is not blocked or try adjusting your idle screw for the idle issue and it sounds like its runing lean which can also make it idle low and rough and will cause it to pop and backfire. Dont think it has anything to do with your hot start cable that will make it run it run better if its running rich but your is doing the opposite

Bigger jetting (a higher fuel/air ratio) will not cause overheating. But an air leak between the engine and carburetor can cause overheating - and an erratic idle. Make sure the carb is correctly connected and there are no air leaks. An air leak could also be the cause of the popping that you were attempting to address by re-jetting.
Once any air leaks are corrected, adjust the idle mixture screw to attain the highest idle speed when the engine is at normal operating temperature. Then, use the idle speed screw to set the correct idle speed.
Finally, ride the bike at full throttle for a short time, pull the clutch and coast to a stop. Remove the spark plug and check the color; a tan or light brown color indicates correct jetting. Too light = too lean. Too dark = too rich.

to adjust the mixture will be a screw on the carb fiddle with this screw till it runs perfect this is to adjust the richeness and leaneness

seems to rich, thus the popping sound, try leaning the low speed mixture

That is the choke adjustment,have you checked your timing on the motor and check and see if the vacum pod on the distributer is working. also check your vacum lines for any tears or cracks in them.