Today I did deadlifts with a band for form, front squats, high step ups, and get up sit ups.  My schedule was limited due to a late arrival at the gym, so I dropped the 45 degree back extensions. I also stretched and used the foam roller for 15 minutes. The foam roller made my upper back feel great.

I am still working on my nutrition with the new job. Eating out twice a day while in Chicago did not help.