Pretty much agree with the exception that I do use 6400, some venues need it
I understand why you might do that but, if my understanding is correct, an exposure at 6400 ISO is actually an exposure at 3200 ISO at the sensor and the pixel values from that (under?)exposure are each doubled to "create" new values as though you had shot at 6400 ISO. The reason, I suspect, that L and H options are disabled by default, and that the manual recommends ISOs from 100-3200 is because the L and H ISOs aren't proper ISOs and should be used with caution (or not at all (unless you shoot JPEG)).
If you shoot to JPEG then that may well be worth doing, since nobody wants an underexposed or blurry JPEG. However, if you shoot to raw then there is nothing to be gained by simple numerical doubling of pixel values within the camera. You can do that just as easily in your raw processor. The downside of doing it in the camera before writing out the file is that you might send pixels into clipping that were actually captured perfectly well at the sensor.
Thus, for raw shooters, in the same way that you might sort out WB in post processing you might as well save "faking" your 6400 ISO exposure until then too and then you'll have the option whether to send pixels into clipping or salvage them. In effect, using 6400 ISO loses you 1 stop of dynamic range in the highlights.
......that's if my understanding is correct.

(which I think it is).
In a similar way, 50 ISO images are actually captured by the camera sensor at 100 ISO and then the camera halves the resulting pixel values before saving the file. For a save to JPEG this may effectively perform a "highlight recovery" to some degree within the camera. Once again, for raw shooters, there seems to be no point. You actually end up with an overexposure of 1 stop, which might mean you clipped highlights that would not have been clipped if you'd had a "correct" exposure at 100 ISO.
My understanding of these things comes from raw file analysis work by a chap who goes by the name
Panopeeper on some forums and
GaborSch on others. Here's a thread with a discussion about "fake" ISOs and noise levels -
http://photography-on-the.net/forum/showthread.php?t=625337. I tend to believe what Panopeeper says. So far I have not been let down.