The service manual has up/down shift speeds for the 7AT in auto mode, but there is a thread already about when to shift.
Based on 7AT speed in gears (approximately), 1st is good from 0 - 35, 2nd from 15 - 55, 3rd from 20 - 85, 4th from 25 - 125, 5th from 35-155, 6th from 40-155 and 7th from 45 to 155.
When accelerating, I pick an RPM to shift at based on how aggressive I am driving, and shift up when crossing that RPM.
So, for normal cruising, I shift up at 3000-3500 RPM until I reach desired speed, and then shift to get RPM at 2000 or below once cruising. If being aggressive, I'll shift up at 5000-600 RPM. If at WOT, I'll shift as close to 7500 as I can get.
When decelerating, if coming to a complete stop I left the car down shift automatically (though that 4 - 3 is too rough). If I am decelerating for a turn and just driving, I'll down shift to keep RPMs below 3000.
If I am aggressive, I'll downshift to keep RPMs up above 3000, though I am still working on timing that. A few times I downshift a couple of gears just when the automatic downshifts, and I end up a gear low with a really nice roar
