Overclocking Method i used:
buy DDR2 6400 ram (sure to do 400fsb)
In BIOS using Q6600 quad (2.4Ghz) i set multi to 6 (lowest) and fsb to 350 - upped ram voltage to 2.2 (my ram is rated at 400 fsb at 2.1-2.2v check yours) and manually set timings to what the manufacturer recommended (in my case 5-5-5-18) and MCH to 1.33 so the northbridge chipset has enough juice for the extra fsb. CPU is under clocked (2.1 ghz) so needs no extra volts. Able to boot to vista stably - shut down.
Set cpu core to 1.415, CPU VTT to 1.23 so the CPU has a bit more power. Set cpu multi to 7 and booted up, shut down, tried 8 booted up and tested with 3d mark (i know prime 95 is better but i didn't have it on the hard drive already...) CPU was now @ 400x8 (3.2Ghz) Shut down. Check temps with uGuru which came with the motherboard.
Set CPU multi to 9 (probably unecessary if you are being sensible but i couldn't resist the 150% overclock
) and booted to Vista. Tested with 3d mark again - had one crash on 3d mark 05 cpu test, but after restarting and running it twice more there were no problems. Also ran Crysis for 2 hours fine and UT for 4 hours fine. Checked temps in uGuru. Still at around 40-50 degrees at load. Ran PC for 48 hours downloading high def video files without crashing.
I tried lowering the cpu voltages but just got crashes on trying to boot to windows. I don't think the iCHIO needs upping as southbridge has nothing to do with overclocking, although feel free to correct me on this. Also i didn't change any other BIOS settings from default (both CPU percentages are at 69% whatever that means...)
Anyone wanting to add to this feel free.