Basically I'm using a standalone step sequencer, outputing the notes via a loopback cable and then selecting that cable in ableton on a MIDI channel. Then listening back as I tweak the external synth within is hooked up via Midisport, finding something rockin, then recording the mdi notes and tweaking via the ableton editor. Nothing was tight whilst auditioning everything through Ableton - even though the output of the step seq was spot on cause I routed that directly to the external and it was tight as a babies nut sack.
OK, so there I was tweakin the MIDI sync delay time in Prefs and it's doing nothing. 10 hours later and I've realised the problem - each INPUT and OUTPUT Midi device has it's OWN SYNC SETTTING. Now, I don't know about most of you, but unless you've been through the manual with a fine tooth comb, it's very, very easy to think that the MIDI Sync is a global setting. It's NOT.
So basically pulled the delay back on my loopback cable and got it bang on.
I think this may also help some of the other people who say the MIDI timing for external gear is awful, even though they might not be doing what I'm doing with the step sequencer. Sure it is, but as sooon as you realise that each MIDISPORT A,B,C,D (or whatever yours are called) has it's own setting, you set this by click in the device in the input and output, then you can change it's value and the problem is sorted.
Don't you just hate it when you've spend hours trying to find a solution, using other things that MIGHT do the job (and they never do) and returning later just to realise it's something as simple as that.
Heheheh.
Hope this helps someone