[MaxRep]

I guess if you're doing that much cycling every week, that is your leg workout.

When you say you want to get bigger and stronger, yet stay under 220, it would be unlikely that you would put on 20 pounds unless that was your goal, so I wouldn't be concerned about that part.

You have to remember, people train for strength all the time, and don't gain much, if anything. All the body weight limited power lifters and olympic lifters get stronger over time but don't increase much in bodyweight as that's a factor of diet.

As far as getting stronger with your proposed training routine, sure, training each muscle group 2x/week is fine and you should get stronger. I wouldn't recommend training each muscle group 3x/week unless it was for a specific style of training during a short time period.

When size isn't the real goal, most any exercise performed with intensity and enough weight will increase your strength. So while I wouldn't agree with your choice of exercises for gaining muscle, for gaining overall or general strength, they're fine.

Considering what I'm guessing are the aerobic demands of being a diver, you would probably perform higher rep sets, which again are fine for building overall strength and endurance.

Best to you,
MaxRep