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There's no way to retrieve it if you haven't got another source of a backup, there's nothing to retrieve anything from... it's advised you don't rely solely on the admin backup feature and make regular backups to your computer. Obviously that's no help now, but for future reference...

I'm a noob just reading through threads to pick up on some knowledge here and there! lol I know how to do a back up and such but I was wondering how you go about backing it up to your computer rather then just through the admin feature?

You can choose to just download it in the Backup manager in the ACP.