anyone got a playable framerate in quake 4 online?

What res are you running it in? I have a 3800X2, X800GT, 1GB and it runs fine at 1280x1024. Could be your connection?
 
1024x768, shadows are on and 2x aa.

Should i turn shadows off?

Anyway, connection should be fine, 2mb/256up, every other game is lag free and the connection is idle apart from xfire which probably uses 5kb/hr or something.
 
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