Cannot access wp-admin/

I was trying to follow the instructions here: http://www.bizquarium.com/install-wordpress-subdirectory/comment-page-1#comment-9516

I moved the index.php file to the root directory.

I logged into wp-admin
to edit the wordpress url and blog url in the control panel.

unfortunately, both the wordpress url and the blog url are the same.

Now I cannot access the wp-admin nor wp-login pages to edit it.

For sitename.com/wp-admin/ I get a redirect –
http://312journeytofit.com/wp-login.php?redirect_to=http%3A%2F%2F312journeytofit.com%2Fblog%2Fwp-admin%2F

for sitename.com/wp-login/ I get a 404 error page-

My directory of subfolders is exposed to the web. Please tell me how to get back into the control panel so that I can edit this issue.

please advise.