Need some advice help on a workout plan to meet my goals.

[lmcd]

I will try to give you as much info about myself as I can.

I am 6' 190lbs 21 years old. Family history of big people, 240 - 300 lbs. Most of the men are big strongman types, with a huge gut. But natural strength is apparent not just fat.

Goals- I am trying to put on a lot of mass, however I want to be strong not just big. I am still young so I think a lot more natural weight will be coming. Would like to be a strong 230 lbs.

Currently, I feel pretty strong, however I don't see it. I have define muscles but I dont have crazy veins popping anywhere, and I am not tight or ripped (nor do I really want to be)

Nutrition: I dont take any supplements other than protein powder. I take protein upon waking, and before and after I work out.
I drink about a gallon of water a day.
I do not eat a clean diet. Lots of fast food, beer, soda, actually whatever I can get my hands on. Always hungry!!!

I am an athlete. I compete in Judo and wrestling, also wrestle Professionally on the independent level. (not wwe, not tv)

My lifting as of right now usually consists of a split.
day 1- Legs
aprox. 300 Hindu Squats
Calf raises - 3 x 10

day 2- chest, tricepts
dumbell presses 1 x 10, 1 x 8, 1 x 7, 1 x 4,
chest press machine 3 x 4
tricep extensions 5 x 10

day 3 bicepts back
dumbell curls 3 x 10
rope pulley curl 5 x 10
curl machine stationary 3 x 4
row machine - 10 min.

I dont rest for day four I just repeat to day 1.
I feel as though I need to add something to these workouts to make them difficult. I am tired by the end of the workout, but I am not sweating in overall exhaustion. I also dont know where I should add in shoulders to the rotation, and the same goes for abs.
I also have judo practice 4 nights a week to take into consideration. I usually try to do this workout before Judo practice.

Any input would be great , as I said before my goals over all is too just be really big and strong.
Thank you

 

[Goldfish]

That's really not much of a strength program. You'd be better off with something like Mark Rippetoe's Starting Strength (you can look it up) or my Young Athlete Development Program from this forum. Once you're comfortably squatting to full depth with an external load of your bodyweight or heavier, you may be better off switching to an intermediate program such as Madcow's 5x5, Bill Starr's intermediate 5x5 (which Madcow's is based off), the Texas Method, Wendler's 5/3/1, or Layne Norton's PHAT. But you'll only need to worry about intermediate routines when you reach a point where you can't recover from lifting + judo on a simple beginner strength program. Don't ever let yourself be tempted to move onto intermediate/advanced stuff too early - those programs aren't designed to get you stronger faster, they're designed to accommodate for the fact that intermediate and advanced lifters CAN'T get stronger faster anymore, and work around that fact. Good beginner programs have much faster progression built into them, so milk them for all their worth.