I'm very impressed with your discipline and your regimen.Long tones were/are huge for me (I consider overtones to be Long tones, Part 2...). When I seriously and methodically starting working on these, it felt like someone had given me the Secret Owners Manual on how to play the sax...
As for licks and whatnot: I'd think of a musical phrase I thought was interesting, figured out what was in my head (transcribing my own ding-dang brain) and then shed it in all 12 keys. Nothing written down while I'm working on it. Depending on the lick, I'd move through the keys chromatically, by whole steps, and by minor thirds, and sometimes fourths...
Finally, and this was HUUUUGE for me: I started keeping a practice diary or practice journal or whatever you want to call it. Everything I worked on, tempos, keys, licks, formulae, etc., along with gear info when pertinent (mouthpiece if not my normal one, horn [alto/spare alto/tenor/spare tenor] , reed...), along with some post-practice thoughts about how the session went and what needs work. It really takes very little time, but it REALLY started to guide me and clarify my strengths and weaknesses.
(And post-finally, not necessarily a practice thing specifically: I started to record Every Damn Gig Always Always Always, and then pore over those recordings and let my self-hatred wash over me. I worked to do less of the stuff that sucked, and develop and enhance the stuff that didn't...)