hey i downloaded realtemp to test my q9450 and at idle it 31c to 33c, is this ok? i have a zalman 9700 with mx2, and also how would i load my cpu to get the temp then, someone said use orthos or something but i cant find it, little help would be great, thanks  

Sounds perfect, you can't get much lower temps then that.  As long as you stay under 65 degrees at full load, you have nothing to worry about.

The idle temps you have are fine, so don't worry about them. A better way of figuring out temps is to run Prime95 and look at the temps when that has run for a half hour or so. That will give you loaded temps, which is where the real concern should be. The loaded temp of a Q9450 should be kept under 60c, though it can go a bit higher. At the same time, the cooler it is, heading into the 40s, the better for long life and efficiency.

I have put  one in friends PC overclocked to 3.4Hz. With Scythe Ninja plus revission B heatsinkfan 22-23 C idle, 51-53 at full load under prime95 after half hour or so. Unfortuntly hsf does not fit Antec P190 case because getting in the way of side fan. Therefor hsf will be changed to mini ninja, well see how it goes.

ok thanks i'll look for prime95, also these temps are with the speedstep thing off, not sure if this makes a difference, but thanks

For temp measurements, you want the speedstep off, so you did the right thing.

ok i used prime95 on small FFT's, (hope thats right) for 35mins and it stayed on 46c (realtemp) the whole time only now and again it nudge 47 but went straight back down, is this ok, is there room to overclock i'm hoping i will able to get a 3.4 or if not evan a 3.2 will be ok. thanks again for the advice

That temp of 46c sounds good. Go on up to 3.2ghz in steps, you should make it. Measure the temp under Prime95 at each step. Some people are getting 3.4ghz, but not all. A lucky few have reached 3.6ghz.  
 
I personally try to keep the temps on my machine under 55c when fully loaded on Prime95. I'm a bit conservative on that, but I want my CPU to last a long time.

ok thankyou for the advice sailer : )

Even if you overclock and hover around 60c, that's not alot in CPU terms, you can thank 45nm technology for that so don't be afraid to overclock. Your temps are good for a Q9450, most idle at about 35c. Also you don't need orthos or anything special to max load the cpu, download cpu-z and if you can render something long, that actually does better than orthos or prime as far as max loading goes. I've had prime95 working 32MB iterations and unable to hang the computer and found raytrace rendering able to hang it (overclocking experiments lol)

My P4 Overclocked at 4.1Ghz was prime stable, but it would always crash while rendering in mental ray. Didn't reach mental ray stability until it was backed down to 3.9Ghz. Ray tracing is a very good way to test stability, it's also something that has been optimized to utilize as many cores/threads as it can get access to. So ray tracing software has been ready for multi-core processors for a very long time.