Welcome to EFF, and congrats on the years of work - it looks like you've made some good progress.
Alot of this is just matters of personal preference, but here's what works best for me -
Pecs: I get alot out of using only one dumbell. I get better pectoral activation, and tend to use better form, than on a barbell bench. It also torches your core. Just do the right side, then pass the dumbbell (don't use two dumbbells - the one that's not being used will work as a counterbalance, and you won't work your core nearly as much). Weight should be determined by how many reps you want to get done - it varies from person to person.
Abs: squat, deadlift, planks (front and side), and reverse hyperextensions. Those people doing endless crunches will never develop a six-pack. No one will have visible abs until their bodyfat gets below 10%.
Supplements: most important is post-workout nutrition. You need 8g protein and 24 g carbohydrates. If you're cheap, 8oz. of fat-free chocolate milk works well, and if you want to spend more money there are any number of pre-formulated mixes and drinks. Just be sure that it's got at least 8g/24g -- more's fine if you're not watching calories, or want bulk at the possible expense of lean-ess.
Pre- and during- workout nutrition likes a 4:1 carb:protein ratio, though it's not nearly as important (a good diet will cover you for a pretty long time before supplements should be an issue).
Right before bed, you should either have a mixed-protein supplement (not just whey, but a casein/egg/whey mix) or just some cottage cheese (I go cottage cheese, FWIW).
Whey is great either first thing in teh AM, or right after your workout. Otherwise I think that it gets used a bit too much. Quantities should be based on your own diet and goals, so it's tough to say "how much." But I will remind you that they're just supplements to an already good diet - the world's full of people who are throwing their money and effort down the drain because they're willing to invest time to make a shake and workout for an hour, but unwilling to eat well.
Hope this helps.
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And you're looking at your claws and you're looking at your fangs. And you're thinking to yourself, "I don't know how to kill the bunny."
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