Negative SEO help

Ok, I have read a few threads but wanted to ask again if someone has any recommendations

I have like 5 local business related sites. Same niche for a few people. (self included)

I got hit a little with the latest update on one keyword pretty hard from like pos 9 to pos 25

On another Keyword I went from #1 to #2 which is ok. Does that mean I probably didn't get hit by newest update (penguin 3.0)? Since one keyword is still doing good?

Also my main problem is I have some Fu%%R spamming me for a few months (just noticed) with low quality shitty blod posts on foreign sites and other bad neighborhood type sites. On one site I did a disavow after doing outreach to all webmasters to take links down. Since then I have had more Back links come in. Not to many maybe 300-500? or so links total.

Do I keep trying the outreach/disavow thing here?

As I was looking the Fu**rs also did the exact same with 3 of my other sites. So they are targeting 4 of my sites with the same negative SEO backlinks

So what could I do? I mean I cannot just keep making new sites and try to rank them and have them keep doing this.. Or is this just the way it is? Do I just keep building high quality links and hope they will flush out the bad?

Any suggestions?

Thanks