Restoring deleted thread from backup?

[GrandAmGuru]

Can someone post step by step instructions on how to restore threads that were deleted from a backup SQL file?

I had a moderator accidently delete a few threads out of one section. I don't have daily backups or I'd just restore the one the previous date. The backup I have is a few weeks old, but the threads are more "how to" type stuff so there's not a lot of responses.

I know the basic process that needs to be done
1. turn off forum
2. backup sql db
3. restore the backup copy that has the threads
4. "isolate" the threads/posts from the backup copy
5. export them to ????
6. restore the current db copy.
7. import/insert the missing threads

I'm just not sure how exactly to do that in phpMyadmin.