For the BB, leverage, make sure your pulling the correct way for the side that's stuck, try a breaker bar on it if you have one, it should go eventually, if this doesn't work, think about taking it to a bike shop.

For the FD, there are 2 main types, top and bottom pull/swing, from you description, you have a bottom pull. If you look at the Shimano Tech Docs http://techdocs.shimano.com/techdocs/index.jsp at the FD's the instructions show how to set these up.