Shifter kinda sticks coming from forward to nuetral.. Any ideas on what could be the problem? adjustment maybe if so can it be adjusted without the tool they say you need?

You need the adjustment tool. Take my word for it, just spent almost $3K rebuilding my upper due to not using to tool and slipping into gear.

Cable adjustment isnt the problem.

I'd be looking at either a gummed up ( due to water contamination) lower shift cable or a detent ball ( in the rear cover of the drive)problem.

Worst case, it's a worn shift fork or bump rings on the driven gears.

If its dirty whats the easiest way to clean it?

you will have to more than likely change out the cable