hi buddy
take a look here
as above get your self some wooden dowl,and gently knock em out.really easy process to do.take it easy when they reach the silencer,as you don't want to knock the washers/baffles out of line.
removing the grub screw find a Allen key which fits,then put some super glue on the key and hold it there till set,then try turning.this may help you remove the grub screw.
good luck
let us know how you get on?
regards
Davy