RJ - I'd say you cannot do without weights for some of the exercises such as 'heavy pants' but maybe you could find things in the kitchen to use? Like bags of sugar or some thing?
I'm just using my own diet, couldnt be bothered trying to read through all theirs lol.
I did the back and legs workout yesterday (should have been Friday's but i switched them around). My legs felt ok by the end of it, very tired and weak but much better than I expected. This morning however, much different story! I'm so sore! I'm walking a little bit like John Wayne this morning.