Anyone have a link or able to offer help on how to replace a valve?

I have a 99 Integra LS. Last week I was driving along and the cel came on and the car started running super rough. Ran a compression test when I got home, cyl#2 had zero compression. Guessing that it was a burned valve or something, I bought another cylinder head from an 01 model Integra for $100. Pulled the original head, and sure enough, a valve for cylinder 2 was chipped.

Now for the fun part.

I was putting the new head on, and torquing the cam journal bolts down. If I remember, it's 7.2 lb/ft. So I was using the Autozone rent-a-crap torque wrench, and set it to 7.2. It just sheared the bolt right off. So I spent the next 30mins drilling and extracting the bolt. I decided to just torque down the bolts by feel, I'd done it before without a problem on a Civic I had. Then I finished putting everything back together.

As soon as I go to start up the car, it makes this nasty sound and won't start. I think I got the Intake Cam too tight, when I took the timing belt off and tried to turn the cam it was really hard to move. REALLY hard. So hard, the timing belt had jumped a few teeth and was now out of phase with the Exhaust Cam. So now I've got some nice bent valves. A compression test confirmed it. The other possibility is that I had the #1 cylinder 180 degrees off when I put the belt back on. I had stuck a screwdriver down through the spark plug hole to make sure it was at the top and thought it was, but then when I went to check it the second time I realized it wasn't going all the way down into the hole.

I'd like to just replace the one valve in my old head and put that back on. Is there a writeup somewhere on how to do it?

Thanks for the help