Mods please make this a sticky if you feel its comprehensive enough.
Welcome all, i thought i would make this guide as i went along refurbing my j spec headlights.
This guide would have been really useful had someone created it before me so i thought i would share the experience if anyone else is looking to do the same.
First off start off with taking the headlights out via the 2 bolts and 2 nuts.
http://i203.photobucket.com/albums/aa34/si706/DSC02342.jpg
once they are out, take out all of the screws etc from the back inc any wiring looms prior to putting into the oven.
I put my oven on hot ( about 200degs) and left the headlight in for about 5 mins or until it was touch hot
http://i203.photobucket.com/albums/aa34/si706/DSC02357.jpg
then i used a screw driver to prise apart the lense from the body and it comes away eventually, you need a lot of patience and elbow grease.
http://i203.photobucket.com/albums/aa34/si706/DSC02343.jpg
once they are apart you can take out the insert via a single screw
http://i203.photobucket.com/albums/aa34/si706/DSC02346.jpg
and you will end up with three pieces like so
http://i203.photobucket.com/albums/aa34/si706/DSC02347-1.jpg
now its time to mask off the rings if you so wish, but before i did this I wiped everything over with prep wipes to get a clean surface then let it dry.
http://i203.photobucket.com/albums/aa34/si706/DSC02348.jpg
i didnt bother sanding anything down as i used plastic primer like so
http://i203.photobucket.com/albums/aa34/si706/DSC02349.jpg
i did 3 coats of primer to make a sound base for the vht paint, i used plasticote satin black, 3 layers of black.
the before and after look
http://i203.photobucket.com/albums/aa34/si706/DSC02358.jpg
whilst the paint is drying get hold of your lens and cleaning product, i used autosol but there are other on the market
http://i203.photobucket.com/albums/aa34/si706/DSC02350.jpg
i cleaned both surfaces twice and it came up very very well. i found that most of the grime and contamination was on the outside so dont be surprised if you need more coats on the outside.
once everything is done, i put the painted cover back into the lense and laid the lense back on the body.
then it was back into the oven top get that sealant hot to bind back together.
take out and push the lense back in place making sure you get a good seal around the edges.
once that is done i re-attached the fog wiring loom and screws into the back and also the clips around the edges.
at this point i put an added bead of clear silicone around the edges of the lights, i think black silicone would have been best though.
now its time to re install them back onto the car, stand back and admire your handy work
http://i203.photobucket.com/albums/aa34/si706/DSC02365.jpg
hope this helps
Si